Week #4
Sean's Daily Training Journal

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Wednesday, July 25th, 2001

Legs and Abs...

        The time is here for another leg day.  Leg workouts are so intense you need to start thinking about them the night before.  I had my training partner back this morning so we were eager to give it a go. Today I want to select a weight on my last set of squats where I can just get 4 reps.  Hope to make it a good one and break some lifting records.

Training

*Warm-up includes 5 minutes of stationary bike, 10 minutes of light movements and stretching
! refers to lifting records of more weight or more reps with previous weight on that particular set.

Legs:
Quad Extensions
1 warm-up set, (1 x 12 at 50lbs)

Barbell Squats
3 warm-up sets, (1 x 12 at 105lbs, 1 x 6 at 135lbs, 1 x 3 at 185lbs)
1 x 6 at 250lbs, 1 x 4 at 315lbs!

Barbell Lunges...1 x 6 at 145lbs!, 1 x 6 at 165lbs!

Stiff Leg Deadlift...1 x 6 at 325lbs!

Seated Calf Raise (45 degree leg press)
1 warm-up set, (1 x 10 at 360lbs)
1 x 8 at 600lbs!, 1 x 8 at 620lbs!

Abs:
Hanging Leg Raises (dumbbell in feet)
1 warm-up set, ( 1 x 12 at BW))
1 x 10 at 10lbs, 1 x 10 at 15lbs!

Flat Crunches (weighted)...1 x 10 at 25lbs!

Comments

    I have to say that today was a productive day in the gym.  I broke records on every single exercise while making sure to get a full range of motion on every rep.  Barbell lunges are great for that as they allow you to come down past parallel and overload each leg on its own.  As I said before those 45 degree calf raises really give your calves a great contraction.  So I would say I am definitely pleased with today's effort, but never satisfied!...

Current Eating Schedule

(1 Gallon of Water Daily)

Pre-workout
Meal #1 + 1/2 Scoop of VP2 + 2 Dymetadrine Xtreme

Post Workout
Meal #2 - 2000mg Vitamin C, 800 IU Vitamin E, 1 Multivitamin, 900mg Glucosamine/Chondroitin
1 Scoop of VP2 + 1 serving of Creatine HSC  + 1 Banana

Meal #3 - Ny-Tro PRO-40 + 1 tbsp canola oil

Meal #4 + 1 Multivitamin, 900mg Glucosamine/Chondroitin

Meal #5

Meal #6 - 1 Scoop of VP2 + 1 tbsp canola oil
 
 

No cardio tommorow, I am going fishing for the whole day...
(Actually its a 45min walk to the lake, and 45min back, so I will get some cardio)