Leg Day Round 2 and EXTRAS

So today was my second round with my newly acquired Power Perfect II's.  Let me post my numbers and then I'll get more into the workout and other things.

THE NUMBERS

Squat --------------------------------- 280 for 8, 7, 5
Standing calf ----------------------- 180 for 10, 9
Seated calf -------------------------- 90 for 12, 11
DB bicep curls --------------------- 30's for 12, 12, 5
Decline ab -------------------------- 10 for 25

THE WORKOUT


Squats felt very good seeing as my legs have rebuilt and healed up.  GRANTED, I waited an extra day, which could throw my current cycle off for a few reasons which I will get to later...  Squats felt excellent (did I mention this already??), and I tacked on every so slightly, more weight.  Even with the [slight] increase in weight, I could achieved more repetitions than my previous workout.  My struggle with the weights didn't feel as difficult as well.  The PPII's are officially my new favorite shoes...even though I only wear them for less than 15 minutes every few days of the week.  The rest of the workout went well, though I wanted to increase my poundage with the db curls, but all the 35's were being used, oh well.  Next time for sure.

POST WORKOUT


So, as mentioned above, I have waited an extra day because in my previous entry, I revealed that my legs were...raptured with pain.  Well, today's workout could possibly prophesize the the same message: lotsa pain for tomorrow.  How do I know this?  As I am typing this, my leg's already feel the soreness settling in...which, is not exactly comforting, physically at least.  So, again, this may cause my workout cycle to go in a tizzy (as somebody I know always says (note to self: must be a New Yorker word...)).  We'll see what happens.

So those are the numbers.  You may be wondering why I have biceps in this workout, this is mandated for reasons, I don't myself know or really care about, in the DC style training.  I rather like the idea of adding biceps in this workout strangely enough.  Adductors, well I should probably stay faithful and do it again...  The decline ab just tells me I gotta strengthen my abs a lot of as the one set seemed to finish me off for the day.  I almost got a cramp as I sneezed, so I called it quits.  I promise I'll work my abs more intensely in the future >___<

Just for reminder's sake, these poundages and sets/reps are all my "working" sets, never my warm-up sets.  My warm up sets can range from 3-5 (or maybe more, depending on the target weight of the day).  For instance, my warm-up for squats today was the following...: 1) put 25lbs on each side and squat two (2) sets of about 15 reps, nice and easy 2) remove the 25's and throw on 45's and squat about 10 reps, again, nice and easy 3) add on 25's and squatted about 3 reps (something in that range) then 4) removed the 25's and threw on 45's and did a single easy rep.  DONE.  Warm-up complete, but if I ever feel I need more I will do more.  In today's workout, I've done 5 warm-up sets.

Important to note is that none of these sets induced any kind of fatigue; they are what they are meant to be: simply warm-up.  The wrong way to warm-up [and what you will see quite often] is this scenario: Subject A decides his target bench will be 70lb dumbbells for bench press (chest is a easy and db bench common exercise to use as an example...).  Subject A goes for the 30 lbs DB and reps out maybe 15 or so, puts it away and gets the 50's and reps out 10 or so, somewhat struggling with the last rep, but not too much.  Puts that away, and goes for the 65's where he manages to rep out around 10 as well, but the last few reps were quite the struggle.  Finally, he goes for the 70's and only manages to squeeze out a solid 7 before he's got no more.  The next suffers even more with a disappointing 4 reps.

The problem cannot be any more evident than it already is.  Subject A wastes energy on  the lower weights falsely believing that "warm-up" sets performed were properly preparing Subject A for the 70lb DB.  Point is: don't waste your energy on warm-up.  Well, kinda, not literally though.  Do go through the motions, but thats just it: simply go through the motions (so your body is accustomed to that movement).  I've been guilty of that type of "warm-up," but not anymore...

EXTRAS

I've decided to post a picture of my methods of transportation as well as...my "progress picture."  Actually, this picture of me is about 1 year old (dated June 6th of 2010) and I would like to think that I have made some improvements (even if very slight) over the year of continued training.

My Bike:

The great thing is that there's practically "infinite gas" on this thing!

This is actually the closest to its current state: Michelin Pro 2 tires and half the grip gone on both sides...

Another angle while I'm biking (at the speed of light as you can see)

My car:

2010 version.  This machine has superb handling and of course acceleration.  I think the seats in that car is probably the most comfortable seat I have sit in thus far in my life.

Looks cool too.

 Me:

That mirror is....ick.  Oops >__>

That picture does kinda scream...narcissist much to my dismay.  Oh well, it is the only way to track progress.  Sorry no leg shot at the moment.  I promise they aren't chicken legs tho...

That about wraps it up for the post, I will think about posting more on progress and a bit on diet maybe.

See ya