Al's three day's of legs and no more.

Al Swearengen · 04-15-2007, 06:26 PM

Retroactive from 4/4/07 and some slight changes.

I'm running this for two reasons, one to maintain my sanity and two to gain strength and size in my legs.

The reason for this is because I have an RC injury that like it or not, I have to rest and rehab properly. I thought that doing a journal would help me keep myself honest and not do any upper work, it's very hard to do and I think this will help.

Hopefully one fine day when I can get back to upper work I will change this journal to a regular full body routine. Until then this is what I will do for my workout.

Food intake will remain at or around 2200 to 2400 cals per day for this at or around 40-40-20

All warm up work will be 10 minutes on the elliptical.

Day One-

Three work sets of Squats as follows.

1x10 @ 58% 1RM
1X10 @ 65%
1X10 @ 75%

Three work sets Good Morning's

3 straight sets x 10 reps @ specified weight

Three work sets of weighted Cable Crunches

3 straight sets x 10 reps

_-_-_-_-_-_-_-_-_-_

Day two-

Three straight sets of Squats

3x10 @ 50% 1RM

Three straight sets of Ham Curls

3x10

Three straight sets Calf Raises

3x10 @ Specified weight

Day Three-

Three sets of Squats as follows

2x10 @ 58% 1RM

1X7 @ 75% 1RM + 2.5% From previous day one.

Three sets Good Mornings

3 straight sets x 10 reps @ specified weight

Three work sets of weighted Cable Crunches

3 straight sets x 10 reps

I would add some Lunges and step ups but my knees are not "that" healthy and this should be taxing enough for them. There is also no leg raises because they give me nothing but pain and no gain.

I'm going to try and run this for at least a couple months and hopefully add some nice weight to the bar. I may change it from a 3x10 to a 5x5 just to mix things up a bit. This is nothing more than an attempt at keeping my sanity in check while my shoulder heals and hopefully gain some leg strength in the process.

Al Swearengen · 04-15-2007, 06:28 PM

Previous weeks for squats were 7 weeks starting at 150lbs for my top weight and adding 5 lbs a week. I'm hoping I can salvage some back strength by doing some Good Mornings but I know I will loose much.

Squats felt good.

1x10 @ 140
1x10 @ 160
1x7 @ 180

Up 5 lbs from Monday.

Ham curls where 3x10 @ 65 and felt decent with no pains to speak of.

Cable crunches where 3x10 @ 100 and felt good.

Figured I would start this today since I was feeling pretty good. I have been away from leg work for most of this past year due to some knees issues I had to deal with and rehab. I will be taking this slow and seeing how it goes. Now that I have an RC injury to deal with I have nothing else left to do but legs so here we go.

I sit in my gym and it feels weird to be done so quickly since I cannot do any upper or arm work at all, but what are ya gonna do right.

Al Swearengen · 04-15-2007, 06:29 PM

Day one Monday

Squats.

1x10 @ 140
1x10 @ 160
1x10 @ 180

Ham curls

3x10 @ 70 up 5lbs from previous Friday

Cable Crunches

3x10 @ 100

CC Curls Supported

3x10 @ 40

Everything felt good and I decided to try the concentration curls to see if they would be ok. They ended up irritating my shoulder so there out for now.

Al Swearengen · 04-15-2007, 06:30 PM

Day two

Squats

3x10 @ 115

Good Morning's

3x10 @ 135

Calf Raises

3x10 @ 255

Workout felt good and the GM'S were tough but not to much to handle, felt great and the CR'S were also nice. It was real sweet to have 255 on the bar again for any reason.

Al Swearengen · 04-15-2007, 06:31 PM

Day three

Squats

1x10 @ 145
1x10 @ 165
1x7 @ 185 5>

GM's

3x10 @ 115 <20 Going to bring the weight down and do them 2X a week and try to add a 2.5 lbs a week for as long as I can.

Cable crunches

3x10 @ 105 5>

Going to do ham curls one day per week and gm's 2 times per week and see how it goes.

Curl Master · 04-15-2007, 06:55 PM

Al the squatting machine. I will check your progress to here. Look forward to seeing you on the site. Good luck with the wall sits. I am looking forward to see how they workout for you. You can do them two ways one go to 90 degrees and hold that position or try going down a quarter hold go down a little more hold and keep doing that until you hit 90 and then hold there to make it harder.

Al Swearengen · 04-15-2007, 07:04 PM

Quote:

Originally Posted by Curl Master

Al the squatting machine. I will check your progress to here. Look forward to seeing you on the site. Good luck with the wall sits. I am looking forward to see how they workout for you. You can do them two ways one go to 90 degrees and hold that position or try going down a quarter hold go down a little more hold and keep doing that until you hit 90 and then hold there to make it harder.

Appreciate it amigo and yeah I'm looking forward to trying the wall sits. Good to see ya here Curl.

Curl Master · 04-15-2007, 07:25 PM

Quote:

Originally Posted by Al Swearengen

Appreciate it amigo and yeah I'm looking forward to trying the wall sits. Good to see ya here Curl.

Thanks Glad to see you here it always nice talking about lifting and what ever else may come up with a friend.

acbrits08 · 04-16-2007, 02:34 AM

I'll be along for the ride man

**romanaz** · 04-16-2007, 02:36 AM

Sweet, can't wait to see your numbers rise like the tents @ a topless beach

Al Swearengen · 04-16-2007, 07:22 PM

Quote:

Originally Posted by romanaz

Sweet, can't wait to see your numbers rise like the tents @ a topless beach

Thx romanaz and also thx AC it's always appreciated.

Day one

Squats

1x10 @ 145
1x10 @ 165
1x10 @ 185

GM's

3x10 @ 115

Cable crunches

3x10 @ 105

Everything seems ok for now although I'm starting to feel some stress on my knees so I may cut back on GM's and do away with ham curls to preserve my squats.

**DJSTARER** · 04-17-2007, 01:24 AM

could be the coolest routine and log i've ever seen.

XPmpnII · 04-17-2007, 03:59 AM

Quote:

Originally Posted by acbrits08

I'll be along for the ride man

Same here.

How long do you think it'll be before you can work upper body again, Al?

Al Swearengen · 04-17-2007, 12:54 PM

Quote:

Originally Posted by XPmpnII

Same here.

How long do you think it'll be before you can work upper body again, Al?

Thx DJ and Xpmpn, again it's appreciated.

Hard to say man. I have an Arthrogram MRI Monday then I see the Doc Thursday and go over what needs to been done.

XPmpnII · 04-18-2007, 04:32 AM

Quote:

Originally Posted by Al Swearengen

Thx DJ and Xpmpn, again it's appreciated.

Hard to say man. I have an Arthrogram MRI Monday then I see the Doc Thursday and go over what needs to been done.

Hmmm... well, if you find out anything, let us know.

**DarkFalcon** · 04-18-2007, 04:40 AM

How's the fatigue factor on this so far? Your legs feel fried at all?

04-15-2007, 06:26 PM	#1
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 485 Recipes: 0 Rep Power: 136	Al's three day's of legs and no more. Retroactive from 4/4/07 and some slight changes. I'm running this for two reasons, one to maintain my sanity and two to gain strength and size in my legs. The reason for this is because I have an RC injury that like it or not, I have to rest and rehab properly. I thought that doing a journal would help me keep myself honest and not do any upper work, it's very hard to do and I think this will help. Hopefully one fine day when I can get back to upper work I will change this journal to a regular full body routine. Until then this is what I will do for my workout. Food intake will remain at or around 2200 to 2400 cals per day for this at or around 40-40-20 All warm up work will be 10 minutes on the elliptical. Day One- Three work sets of Squats as follows. 1x10 @ 58% 1RM 1X10 @ 65% 1X10 @ 75% Three work sets Good Morning's 3 straight sets x 10 reps @ specified weight Three work sets of weighted Cable Crunches 3 straight sets x 10 reps _-_-_-_-_-_-_-_-_-_ Day two- Three straight sets of Squats 3x10 @ 50% 1RM Three straight sets of Ham Curls 3x10 Three straight sets Calf Raises 3x10 @ Specified weight Day Three- Three sets of Squats as follows 2x10 @ 58% 1RM 1X7 @ 75% 1RM + 2.5% From previous day one. Three sets Good Mornings 3 straight sets x 10 reps @ specified weight Three work sets of weighted Cable Crunches 3 straight sets x 10 reps I would add some Lunges and step ups but my knees are not "that" healthy and this should be taxing enough for them. There is also no leg raises because they give me nothing but pain and no gain. I'm going to try and run this for at least a couple months and hopefully add some nice weight to the bar. I may change it from a 3x10 to a 5x5 just to mix things up a bit. This is nothing more than an attempt at keeping my sanity in check while my shoulder heals and hopefully gain some leg strength in the process. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

04-15-2007, 06:28 PM	#2
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 485 Recipes: 0 Rep Power: 136	Previous weeks for squats were 7 weeks starting at 150lbs for my top weight and adding 5 lbs a week. I'm hoping I can salvage some back strength by doing some Good Mornings but I know I will loose much. Squats felt good. 1x10 @ 140 1x10 @ 160 1x7 @ 180 Up 5 lbs from Monday. Ham curls where 3x10 @ 65 and felt decent with no pains to speak of. Cable crunches where 3x10 @ 100 and felt good. Figured I would start this today since I was feeling pretty good. I have been away from leg work for most of this past year due to some knees issues I had to deal with and rehab. I will be taking this slow and seeing how it goes. Now that I have an RC injury to deal with I have nothing else left to do but legs so here we go. I sit in my gym and it feels weird to be done so quickly since I cannot do any upper or arm work at all, but what are ya gonna do right. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

04-15-2007, 06:29 PM	#3
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 485 Recipes: 0 Rep Power: 136	Day one Monday Squats. 1x10 @ 140 1x10 @ 160 1x10 @ 180 Ham curls 3x10 @ 70 up 5lbs from previous Friday Cable Crunches 3x10 @ 100 CC Curls Supported 3x10 @ 40 Everything felt good and I decided to try the concentration curls to see if they would be ok. They ended up irritating my shoulder so there out for now. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

04-15-2007, 06:30 PM	#4
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 485 Recipes: 0 Rep Power: 136	Day two Squats 3x10 @ 115 Good Morning's 3x10 @ 135 Calf Raises 3x10 @ 255 Workout felt good and the GM'S were tough but not to much to handle, felt great and the CR'S were also nice. It was real sweet to have 255 on the bar again for any reason. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

04-15-2007, 06:31 PM	#5
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 485 Recipes: 0 Rep Power: 136	Day three Squats 1x10 @ 145 1x10 @ 165 1x7 @ 185 5> GM's 3x10 @ 115 <20 Going to bring the weight down and do them 2X a week and try to add a 2.5 lbs a week for as long as I can. Cable crunches 3x10 @ 105 5> Going to do ham curls one day per week and gm's 2 times per week and see how it goes. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

04-15-2007, 06:55 PM	#6
Curl Master Pro Stature Join Date: Apr 2007 Posts: 1,744 Recipes: 0 Rep Power: 160	Al the squatting machine. I will check your progress to here. Look forward to seeing you on the site. Good luck with the wall sits. I am looking forward to see how they workout for you. You can do them two ways one go to 90 degrees and hold that position or try going down a quarter hold go down a little more hold and keep doing that until you hit 90 and then hold there to make it harder.

04-16-2007, 02:34 AM	#9
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 413 Recipes: 0 Rep Power: 72	I'll be along for the ride man __________________ Division III Football - We do it for the scars and the stories, not the fame...

04-17-2007, 01:24 AM	#12
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,996 Recipes: 0 Rep Power: 113	could be the coolest routine and log i've ever seen. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-18-2007, 04:40 AM	#16
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	How's the fatigue factor on this so far? Your legs feel fried at all?

04-18-2007, 04:04 PM	#17
Curl Master Pro Stature Join Date: Apr 2007 Posts: 1,744 Recipes: 0 Rep Power: 160