Workout Journal - Squats - 265 Pounds for 6 Reps

Still chipping away at the Squats! We all know Squats build a great but (Glutes) and chiseled Quads ;) Anyways, my last Workout Journal entry for squats was almost exactly a month ago and I did 275 pounds for 2 reps. Today at CrossFit Langley we where working on 5 sets of 5 reps increasing our weight as we went up to achieve a maximum weight 5 rep set. My goal weight was 265 pounds and I hit the 5 reps with a bit of juice still left in the tank so I did one more for good measure.

I'm not sure what my max single rep Squat is but hope to get somewhere just over 300 pounds when we do our next heavy weight Squat workout.

Here are the set weights leading up to the 6 rep 265 pound squat set:

• 5 x 135 (Warmup)
• 5 x 185
• 5 x 205
• 5 x 225
• 5 x 245
• 6 x 265 

We finished up the day with a quick 6 round AMRAP of:

• 5 squats @ 135 pounds (nice and deep)
• 6 box step-ups
• 12 lunges

Video samples taken from (www.crossfit.com)

Workout Journal - Squats - 275 Pounds for 2 Reps

Another quick Workout Journal post and some improvement in the Squat category, today at CrossFit we did Squats which is great because this is an exercise I'm really working hard to improve upon, last squat workout I pushed 255 pounds for 3 reps, today I squeezed out 265 pounds for 3 reps and finished up with 275 pounds for 2 reps. So some definite improvement going on!

Squats build your Glutes (but) and Quads (thighs), and according to my wife my but had shrunk a bit too much a few months back when I leaned up ;) Now my but is filling back in with muscle this time and not fat so win-win for everyone!

Video samples taken from (www.crossfit.com)

Workout Journal - Squats - 255 Pounds for Three Reps

Today at CrossFit we did Squats, and I'm talking about the behind the head type sometimes referred to as Back Squats. I worked my way up to  three reps at 255 pounds, previous to that I got 5 reps in at 245 pounds.

It was a great workout and me knee felt pretty good even after the heavy squats, that was till we did some skipping and I know this sounds crazy but skipping just killed my knee which seems to get irritated when I do slight bending motions. We did a Workout of the Day that consisted of Double Unders and Sit-ups working down from 50 to 40 to 30 to 20 to 10 reps. My Double Unders really suck (I tried) so I had to do three times the amount of Single Unders making my skipping sets higher in reps: 150-120-90-60-30.

After the workout the family went for a walk (dog included), and by the time I got home my knee was done :(

I think the skipping is going to have to be side lined for a while...

Video samples taken from (www.crossfit.com)

Lower Body Quick Tips Using Total Gym

I know I have gone on record for saying I didn't think the Total Gym was rally a good leg exercise machine, well at least for me as I have pretty strong legs and find I can max out the Total Gym pretty quick.

Part of the problem was I did not have the right attachments for my Total Gym. Well I recently upgraded my Total Gym to a new XLS version and I got the Pilates kit which includes the Pilates Toe Bar and Leg Pulley Accessory. I also added the Wing Attachment to my new Total Gym which comes in really handy when doing Leg Curls.

With all of the new Total Gym gear I can do a really good leg workout that compliments my free weight leg day nicely! so make sure to watch this Lower Body Quick Tips Using Total Gym YouTube Video and see some of my favorite Total Gym leg exercises!

Daily Workout - Back to Legs in Home Gym

I finally got a Leg workout in! When I get busy and don't have as much time for my workouts, I tend to drop legs. I do this mainly because my legs build muscle very easily and I also get a decent leg workout from all the Elliptical that I do during my warmups... So today I actually did a full-fledged legt workout :)

• Elliptical Warmup - 12 Minutes.
• Squats with Smith Machine.
• Calf Raises with Smith Machine.
• Leg Extensions with Leg Extension attachment.
• Leg Curls with Leg Curl attachment.
• Misc. lower body stretching.

Total workout time: About 1 hour.