The Daily BJ |

10-24-17: Leg Day and #TeamHighCalves

About last night's workout... First, here's what I did and then session notes 📝below. Bike sprints and standing calf raises not shown in video.
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STARTER: Reverse Tabatas (10-20 for 8 rounds) on @assaultairbike
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Part I- 5 rounds of the following, resting as needed between sets:
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1a. Bulgarian Split Squats- Left Leg: 3x5 reps, 2 sets high reps
1b. Bulgarian Split Squats- Right Leg: 3x5 reps, 2 sets high reps
1c. Seated Calf Raises @ 60 reps
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I worked up to a pair of 90-pound dumbbells with my adjustable @powerblockdumbbells and then did 2 back-off sets of 30 reps/side with band tension.
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Part II- Standing Calf Drop Sets
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Heavy: 15 reps, rest 30 seconds, 15 more reps, reduce load
Medium: 15 reps, rest 30 seconds, 15 more reps,reduce load
Light: 15 reps, rest 30 seconds, 15 more reps
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Part III- Glute-Ham Stack: 3 rounds of the following resting 1-2 minutes between rounds:
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3a. Back Extensions @ 20 reps
3b. @Ultraslide Sliding Leg Curls @ 20 reps
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📝SESSION NOTES: I was dragging ass so I decided to start fast with the bike sprints and fire myself up. It also really warmed up my quads and knees and ensured I got some MetCon in up front as I tend to want to skip it if I leave it at the end of a session. Like I talked about in my Instagram live video earlier today (you can still listen to it in my stories for the next 24 hours), I had a baseline level of training I wanted to get in regardless of how I was feeling. That was the Bulgarian split squats and calf work. After I got that done, I was then going to see how I felt about doing more. 9 times out of 10, after getting the juices flowing I end up doing more. But every so often I'm really worn down and just call it a day after the most important shit is done. This is auto-regulating your training and prevents you from getting overwhelmed with how much you're about to do or getting down on yourself when you can't do it all for whatever reason. Each workout has very little impact on the grand scheme of things, as long as you do something!