I went into my lower body workout today with a set of very sore calves however it wasn’t because I did some sort of hard core calf regimen recently.  Instead the soreness is from from a 20 mile EUC ride on Sunday.  It’s odd, I ride long rides frequently without such a side effect but for some reason I had severe second day soreness in both calves today.

I decided to skip my pseudo-normal smith squat/DL combo and instead just hit the leg press sled.  I did six plates on a side for the first time since rejoining Planet Fitness.  I was able to do more with the rocker style squat press that Retro used to have but I think the physics of the sled make less weight more difficult.

Today’s Workout

5 minutes cardio/stretching

Explosive pull ups x 10

Leg press sled – 225lbs x 10, 315lbs x 10, 405lbs x 8, 495lbs x 5, 585lbs x 1

Seated leg curl – 100lbs x 10, 120lbs x 10

Seated leg ext – 120lbs x 10, 165lbs x 8

Calf press – 210lbs x 10, 275lbs x 10

Today’s Workout

5 minutes cardio/stretching

20 pull ups

50 push ups

Hanging knee raise x 20

Standing dowel oblique rotations x 20

Dragon flag x 2

Standing dowel oblique rotations x 20

Dragon flag x 2

Standing dowel oblique rotations x 20

Dragon flag x 2

Seated straight arm weighed ab crunch – 110lbs x 10, 150lbs x 10

Straight arm oblique rotations x 20

Superman plank x 30sec

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