Legs

Goblet Squats - 4x12.....50

LB Back Squats
135x5
185x5
225x5
275x4
295x4
315x4

Sumo Deadlift (touch and go) - 3x15......225

Single Leg Hip Thrust - 3x15

TRX Hamstring Curl - 3x20

Single Leg Calf Raises - 3x10.....50

Felt good, on the set of 315 I had this weird wobble that through off my balance and mentality a bit, so I was a bit surprised I still got two more, good overall workout.  I like the heavy coupled with high reps.

Legs

Brendan's day

A1) Partial rep back squat with safety bars. Set bars below nipple height and use close to or more than 1 RM weight - 5x10 (275, 325, 375, 375, 375
A2) BB Standing calf raises* (same bar) – 5x AMRAP
A3) Goblet squat @40% BW – 5x 15 with 80

B1)RDL – 4x10 with slow eccentric....135

C1)Machine Hack Squat- 10 timed reps - 3x10 (180, 270, 270)
C2)Reverse stiff leg hack squat (like a RDL or good morning) - 10 timed reps – 3x10 (180, 270, 270)
C3) Hack squat Calf raise* - 3x max hold

D1)Smith Machine Front squat- 4x21s (did front squat with bar at 95 instead)
D2) Gluteus Hamstring Raise- 4x10

E1) Seated calf raise* - build to heavy 2 rep max

F1) Body Weight Rear foot elevated Split Squat – AMRAP to FAILURE! Start with dominant leg. Match reps with non dominant leg. 3 sets

Not going to lie, with was the worst leg day so far, not well thought out.

Legs

Another deathly leg day, thanks to Ryan.

Supersets

Sumo Deadlift (touch and go) - 225x6, 275x6, 6, 6, 6, 6
Bulgarian Split Squats - 6x20 per leg

LB Back Squats - 135x10, 10, 10, 185x10, 10, 10, 10, 10
Sumo Goblet Squats - 8x20.....45

Single Leg Swiss Curl - 4x20 per leg
Leg Extension - 4x20.....120

Triset
Plank - 5x1 minute
Stepups - 5x10 per leg (40)
Jump Squats - 5x20

Simple horrible, almost 2 hours of death.

Legs

Today marks the start of a new challenge, it's simple, you workout for 21 straight days, each trainer designing there own workout, trying to make it challenging but creative.  This is going to be a sore 21 days, first one was of course legs.

10 Rounds of
25 Goblet Squats - 45 pounds
30 second wall sit
10 LB Back Squats - 145

Triset
Seated Calf Raise - 5x20.....70
Hamstring Curl - 5x20.....60
Standing Calf Raise - 5x20.....120

Holy hell, the workout was all about the first part, simply death, but I completed it, my quads are going to hate me.

Legs

Box Squats
138x10
185x10
225x10
225x10
225x10

Superset
Travelling Lunges - 3x8.....50s
Glute Ham Raise - 3x8

Goblet Squat holding bottom position for 15 seconds, then immediately do 15 reps, 3 sets with 50

Superset
Wall sit for 45 seconds (3 sets)
Box Jumps - 3x5.....37 inches

Tough workout, box squats were tough.

Legs

Split Squats
30sx8
50sx8
50sx8
50sx8

Continuous Goblet Squats
50x10
60x10
70x10
80x10

Deficit Deadlifts (touch and go)
135x10
185x10
235x10

Jump Squats - 3x10
Leg Extension - 3x10.....140

Good workout, deficit deadlifts were tough.

Legs

Leg Press
90x10
180x10
270x10
360x10
450x10
540x5

Hip Thrusts
115x10
205x10
225x10
245x10

5 Rounds for time
3 Stepups - 135
12 Goblet Squats
Time: 10:02

Hamstring Curl - 110x12, 120x12, 12

Good workout, the leg press does hurt and 540 is the most I have done on this style, it was heavy.  I have done more weight on the hip thrusts, but I felt my form was better this time as I felt the muscles working more.  The timed portion was tough, general fatigue and legs were hurting.

Legs

I wanted to try squats today, which turned out to be a bad idea, even from the get go my back didn't feel right.

Back Squats
135x12
185x12
205x12
225x1

Hip Thrusts
135x10
205x10
255x10
255x10

Goblet Squat, 15 second hold at bottom of squat, then 15 reps right after - 3 sets with a 50

Leg Extension - 3x12.....150
Seated Hamstring Curl - 70x12, 90x12, 12

I didn't hurt myself, but that single at rep at 225 felt really uncomfortable, similar to how the rack pulls did two weeks ago, just really tight.  I am not ready for back squats afterall, shame, oh well I can do plenty of other stuff.  The hip thrusts seem to target my glutes and low back pretty well.  Speaking of which, 255 for 2 sets of 10, considering how hard this exercise used to be for me, felt awesome.  The goblet squat thing I got as a medium finisher for the legs.  It was toughest to hold, hard on the abs, and medium on the legs, the hold did get challenging.  Overall I am disappointed my back didn't allow the squats, as 225 isn't a challenging weight (even with high bar), but I shouldn't have rushed it.

Legs

Kept it lighter on the spine today as those few sets with the rack pulls left me quite stiff and sore (not injured, but not the good kind of sore).  Also, I have mostly been doing legs because I have my first tattoo and it takes up enough of my arm that upper body work would be a little uncomfortable.

Leg Press
90x12
90x12
180x12
270x12
360x12
450x12

Reverse Lunge - 3x6......135

Superset
Box Jumps 3x5.....(37 inches plus steps)
Goblet Squats - 3x12......50

Leg Extension - 50 reps at 200

That was actually kind of fun, my back felt better by the end even.  The box jumps were higher than normal, tough but I liked the challenge, made the goblet squats pretty challenging.

Conditioning

Decided to pick a routine I've made most of my clients do, but I did make the exercises heavier or harder.

3 min ecomill run

All exercises are 30 reps, performed as fast as possible.
Kipping Chinups
Travelling Lunges - 30s (30 steps)
Pushups
Box Jumps - 36 inches
Ball Slams - 20 lbs
Goblet Squats - 50 lbs
KB Swings - 50 lbs
Plank to Pushup (15 per side)

5 min ecomill run

Not bad, no one exercise stood out as being overly hard, just time consuming, it was fun though.

Legs

My back is feeling better so, still without squats, I wanted to try something more.

High Leg Press
90x10
180x10
270x10
360x10
450x10

Travelling Lunge - 3x10.....115

Alternate Sets
Goblet Squats - 75x10, 85x10, 95x10
Glute Ham Raises - 3x10

Single Leg Glute Bridge - 3x5

I did feel my back a tad, but barely and certainly not enough to stop, typing this now I actually feel better.  The pairing was good, I don't often do goblets at heavier weights but felt like it, it's more about stabilizing the weight with this one, the glute ham raises actually felt easier than usual.  The bridges was light, off the floor, and simple, but I think this exercise can help my back as I am fairly quad dominant when I squat, even the no added weight burned but I think that was more because of the GHR.

Legs

Goblet Squats (just below parallel)
60x10
70x10
80x10
90x10
100x10

Leg Press
90x10
270x10
450x10

Jump Lunges - 3x15 per leg

Hip Thrusts - 3x10.....95

Different but still fun leg day with a friend, well she did her thing but we stayed together.  The heaviest I have ever gone on goblet squats is 95, so 100 is a pr.  When the weight gets heavy on this exercise my core really needs to activate to keep me from caving.  The new exercise was the hip thrusts.  I hear so many good things about this exercise I figure to give it a shot, my glutes burned like crazy from it, at only 95 pounds too so I may try this again, it does look odd but having strong glutes can play an important role in so many other leg exercises, especially the big two (squats and deads).  Here are two people doing weights that make me believe they have glutes of steel.

https://www.youtube.com/watch?v=N7V9_6ct-dI

Legs

Wow

Decided to leave front and back squats out, but still destroy my legs.

Leg Press
90x10
180x10
270x10
360x10
450x10

Step Ups
95x5
135x5
155x5
185x3

5 Rounds for time
15 Leg Extensions - 150
10 Goblet Squats - 50
Time: 6:40

GH Raises - 10, 8, 7

Ouch, painful leg day.  The leg press is an improvement, last time at 450 I only got 8 reps.  I wanted to push the step ups, for some reason, last time struggling with 155 for 5 per leg.  185 was flipping heavy for this exercise, and my form struggled so I only did 3 per leg.  The circuit burned like crazy, one of the more intense burns I've experienced recently.  Good leg workout!

Legs

Holy Shit

Legs, I think so, prowler?  Why the hell not.

4 Rounds
Drag Prowler Backwards one trip across gym (180 lbs)
10 Goblet Squats - 85
Drag Prowler Backwards one trip across gym (180 lbs)

Front Squats
135x5
155x5
175x5
185x5

It was just a matter of time before I cracked and went back to squatting, so soon after helping my brother move but I had to do something, so I kept it on the light side.  185 felt good, challenging but not overly, did hurt a tad more after the first part.  That triplet was pretty painful, especially the goblet squats (never broken) and the trip back with the prowler.  Going backwards is very leg intensive so 180 pounds felt hard enough considering all of it.  I took regular breaks between sets, but when I started I tried moving as fast as possible.  Fun workout!

Full Body

No not a birthday workout, that's still to come, today just random stuff.

DB Goblet Squats
50x10
65x10
75x10
85x10
95x10

Handstand Pushups - 15, 10, 10

Underhand Pulldowns
120x8
140x8
160x8
180x6

Legs Elevated Situps - 20, 15, 10

I haven't done goblet squats much but they are a great exercise, only the last two sets were really challenging and all were continious, but on top of my legs I really feel my core activating to keep me stable, it's great.  15 handstand pushups is a pr.

Legs

Good old fashioned leg day, without squats, back finally starting to feel loser but still very tight and sore.

Lunges - 5, 5, 5, 5, 5...........115, 135, 145, 155, 165

Leg Press - 12, 12, 12, 12.......180, 270, 320, 360

Goblet Squats - 10, 10, 10, 10........45, 55, 65, 75

Long time doing any of these movements.  The lunges were tough but even without checking my notes I am pretty sure 165 is heavier for regular lunges for 5 reps a leg.  I dislike the leg press on most days, but it can't hurt, I felt the burn it wasn't too bad.  I do like goblet squats though, the picture challenge would mean I'd be doing this with a 90 lb dumbbell, I bet I could maybe I'll try next time, solid leg workout.