Well the gym manager made good on his promise that the gym would be still open today. Things still seemed more or less normal although the newly installed and even more newly removed supplement shop next door was still empty. There also have been no group classes this week which supposedly will return soon after some “recycling”. I specifically asked about the class Cindy teaches and the manager indicated that was one they definitely wanted to keep since it is well attended.
I got back under the barbell for some squats today. The fact that I have let three weeks lapse since my last squat session will likely mean I will have a steep soreness penalty to pay the next few days. At the end of the workout I used the standing calf raise as a psuedo squat press machine. I dropped the shoulder adjustment to it’s lowest setting and cranked the weight stack to it’s highest at 295 pounds. The ROM is roughly half of a real squat but it felt effective at working the top half of the movement since each rep started from a dead stop.
5 minutes cardio/stretching
Barbell squat – 135lbs x 10, 185lbs x 5, 205lbs x 3, 135lbs x 10
Seated leg extension – 115lbs x 10
Seated leg curl – 115lbs x 10
Standing calf raise – 250lbs x 10
Seated leg extension – 145lbs x 8
Seated leg curl – 145lbs x 8
Standing calf raise – 295lbs x 10
Standing 1/2 squat press – 295lbs x 5