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Originally Posted by Love2liftkat

Thanks! I feel like a cop out without squats but I was excited to get the 695 on the leg press. That’s the most I’ve ever gotten on that one. Legs are feeling it today too!

when we are limited we always find ways to work around and make improvements. their have been some great legs built without squats as well.

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Originally Posted by guns01

when we are limited we always find ways to work around and make improvements. their have been some great legs built without squats as well.

Very true! I’ve continued to see progress in my legs without them. Actually a better shape to them truthfully.

TweetSchool is out so that means I can leave for work from the gym!!! Was able to meet a friend there since I was training a little later. Went early to get some cardio in though before she got there.

Although the workout was fairly straight forward/“simple” I was drenched by the end! Felt like I had stood in the rain! I don’t usually do cardio before. I think that got it all started more than usual. Lol

Cardio 15 mins incline walk/running intervals

Deadlifts
165x12x3
Started with deadlifts and realized the girl I was training with had only done stuff legged deads so I only did a few sets to teach her how. Got tired of pulling all of the weight off too. Lol

SS 1

Wide grip pulldowns
85x15
100x12
120x10x4

Cable crunches
80x15
90x15x5


SS 2

Seated cable rows
100x12
120x10x4

Straight arm pulldowns
60x12x5


Db pullover (lat focused)
40x10x5

Meadow rows
25x12
35x12
45x10x2

TweetLeg day

Plate loaded leg press was taken so while waiting I warmed up on a couple of machines.

Leg press machine (with pin adjustment)
90x20
120x20
150x20

Hack squat
125x12x2-these bothered my injured hip

Still waiting on leg press and friend to get there. Walked 12 mins.

Finally clear-(goal was to squeeze in some heavy work b4 friend got there)

Leg press
375x15
465x15
555x12
645x10
**friend arrived switched to single leg to reduce time moving plates

SS 1

Single leg press
240x12x4 sets
240x50(both legs)

Hip Circle Lateral walks
5 sets of 9-12 each way

SS 2

Seated Leg curls
70x15
90x10x4 sets

Leg extensions
90x15
110x12
120x12x3 sets

SS 3

Kneeling squats (smith)
160x12
180x12
200x12x2 sets

Single leg elevated glute bridge
(Foot on bench)
4 sets of 12 each leg

Single leg extensions
(rotated with vastus lateralis focus)
50x12x4 sets

Glute cable kickbacks
27.5x12x3 sets each side

Legs were dead! I have been feeling more tired the past few weeks and today took everything I had out of me! That was at 6 o’clock this morning too! Lol

Finished with stretching/yoga

Tweetyou singled legged more than i did the other day. that's killer. i better stop slacking

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Originally Posted by guns01

you singled legged more than i did the other day. that's killer. i better stop slacking

You slacking?? Never!! You’re a beast!!

TweetGreat to see you back! We missed you here

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Originally Posted by BABY1

Great to see you back! We missed you here

Thank you Baby! You’re so sweet!!

TweetHappy Thursday!! It was shoulder day! They held up pretty well considering I was still sore from Saturday.

SS 1
HS Plate loaded shoulder press
50x15
70x12
90x10
100x8x3 sets

5 sets @ 45 second plank

Machine lateral raises
30x15x5 sets

SS 2
Cable front lateral raises
12.5x15x5 sets

Cable crunches
90x12x5 sets

Db Lateral raises (front/side)
10x10 each x4 sets

SS 3
Face down incline lateral raises
10x20, 5x20 drop set (2 rounds)

Seated incline side lateral raises
5x25x2 sets

Shoulders were on FIRE!!!! I struggled a good bit trying to get ready for work! Haha

Tweetwith your numbers i will have to say you are a beast

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Originally Posted by guns01

with your numbers i will have to say you are a beast

Thank you!

TweetQuick back session today

20 mins cardio

Neutral grip pull-ups/ banded wide grip pull-ups
5/5x4 sets

Kat Barr on Instagram: “I keep saying these will get easier...they haven’t yet! Did these as a drop set today. Bw neutral grip and then wide banded. #keeptrying…”

Db Rows
60x10
70x8
80x6x2 sets

Wide grip pulldowns
120x10x2
120x8x2

Seated rows
120x8x4

Double cable pulldowns (rotating)
50x15x4

SS
Straight arm pulldowns
50x15
52.5x12
55x12x2

Cable crunches
90x12x4

SS

Db curls
25x10x3

Overhead extensions
25x25x3

TweetLeg day! Albeit lighter and higher reps on a good bit, I am REALLY feeling it! I imagine I’ll be struggling to walk normal for a few days!

SS 1
Leg press
195x30
285x30
375x25x3
285x15x2 sets each leg
&
Single leg deadlifts
15x12
25x12x2
40x12x4 sets each leg

SS 2
24 Walking lunges
&
24 Lateral hip circle walks

SS 3
Leg extensions
90x15
110x12x3
&
Leg curls
90x10x4

SS 4
Kneeling squats
140x12
160x10
170x10
&
Elevated single leg glute bridge
3 sets of 12 each leg

Cable glute kickback
20x12x2 sets each leg

Seated leg extensions (rotating to hit vastus lateralis)
50x12x4 sets each leg