Jimminy Christmas it's freaken' November 1st! Where the heck did this year go? If you saw my Instagram post you know I kicked off November Irontristan style, with some much needed time "at the bar" this morning... and a few other places nearby a well...
Here's what went down...
Jump-rope warm up 200 reps or 2 minutes
Deep Squat 1 warm-up set just the bar 15 reps, 4 sets, 10 reps each, build up to max effort at last set ten reps (or 70% of MAX). I got comfy around 155lbs on my last set before my knee started talking back :(
Dead- Lift open op those hammies first with just one quick stiff-legged set, just the bar then get down deep. 4 sets of 10 (about 75% of MAX). I forgot what it's like to do these without bumper plates... yep. NOISY As HELL, just me. Look over here! NOT!
Stop starring at me swan. ugh.
But seriously though I LOVE DEADLIFTS. I don't even care that my shins feel like crap after. It's my favorite lift.
Hamstring Curl 4 sets of 10, slower on the negative, full range of motion
Quad Extension 4 sets 10, full range of motion, slight squeeze at the top, I hovered around 100lbs here, just enough to make me moan (that's what she said). Keep in mind the HAmstring is what is supporting that glute and the rest of the leg so if you want a balanced physique be mindful of the weight you are pushing with that quad and that the strength of this muscle is not completely greater or over-powering your hamstring strength or you are doing something wrong! I know we all want that Quad-sweep but come on now!
Standing Calf 3 sets 20 reps each, dropping those heels nice and deep then coming up quickly with a squeeze. 180 lbs (don't be impressed. machine was like air at 95lbs). Toes forward first set, turned out on second, turned in on third.
SUPER SET w/prone long-legged glute squeeze on bench 3 sets of 20 reps. IF you don;t know what this is, you probably actually do! You lay on a bench, face down, with your hips just off the edge. Spread out your legs, keep 'em straight and bring them up behind you with a glute squeeze... kind of like a 'Superman' but only with half your body. If you still don;t know what I'm talking about, let me know and I'll make a video.
Seated Calf Raise 20/15/15 same toe progression. I did two plates but probably should have done 1 to keep those reps up but as you know I'm just a big meathead so... rawr! more! weight! good!
ummm no
Ok so pretty basic workout here, but sometimes I'd rather go a little heavier, pace myself, and hit everything equally then use all my creative stuff. Just me?
Lift Heavy! Be Strong, not scared!
Tristan xo
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