Training Journal: January 16th

OK, time for another training journal.  This week I've gone back to some of my more familiar lifts after changing things up for a few weeks.  Here's how the week looked:

Workout #1
Squats: 4 sets, 5-7 reps
One-Legged Leg Press: 4 sets, 7-9 reps

Donkey calf raises on the leg press (using one leg at a time).
I think I did some abdominal work but I don't remember
The squatting felt great after taking a few weeks off.  I was surprised with how strong I felt, considering I haven't done them in a while.   This was one of the most intense leg workouts I've had in a while.

Workout #2
Bench Press: 3 sets, 5 reps
Dumbbell Fly: 4 sets, 7-8 reps
French Press/Nosebreakers: 3 sets, 7-8 reps

Standing calf raises and seated calf raises
Hanging Leg Raises (abdominal work).


Workout #3
Leg Press: 5 sets, 10-15 reps
Donkey Calf Raises (on the leg press): 5 sets, 5-7 reps
Romanian Dead Lift: 3 sets, 5 reps
Bench Press: 2 sets, 10 reps (just some light work).
Seated Calf Raise: 4 sets, 8-10 reps
Hanging Leg Raises

This will probably be my pattern for a few weeks, but I'm also going to ad some techniques from Vince Delmonte's Your Six Pack Quest so I can get leaner.  I'll talk more about that in another post.