Even though the Smith machine was open I opted out of deep smith squats because of my stiff knees. I was planning to use the leg press sled instead but that was occupied by some guy doing silly, next to zero ROM reps. I instead kept all of my lower body work on Cybex machines with a little cross pollination of back exercises. In addition to pull ups I did iron cross lat pull downs, a move I had not done in a decade. If done correctly it hits your lats in a way few things can.
After being inspired by IronLoo’s amazing grip strength I decided to buy myself a set of grippers, three in total ranging in resistance from 100 to 200 pounds. My intention is to keep them sitting by the TV remote so I can squeeze away as I catch up on my various DVR’d programs. Multitasking is good.
5 minutes cardio/stretching
20 pull ups
Cybex leg press – 130lbs x 10, 190lbs x 10, 250lbs x 10, 290lbs x 8
Cybex seated leg curl – 100lbs x 10, 120lbs x 10, 140lbs x 10
Cybex seated leg extension – 110lbs x 10, 130lbs x 10, 210lbs x 6
Iron cross lat pull downs – 80lbs x 10, 100lbs x 10, 120lbs x 8
Seated calf extensions (on leg press) – 250lbs x 10, 290lbs x 10, 350lbs x 8
18 pull ups