Lower body workout

Lower Body Workout
Jan 13th

Seated Ham Curl
80 * 15, 15

Speed Box Squats
Bar * 5, 5, 5
135 * 5, 5, 5
225 * 2, 2
135 * 2, 2
225 * 2, 2
135 * 2, 2

Dead lifts
135 * 3
225 * 2
315 * 1, 1, 1, 1, 1

A1: Glute ham machine (unilateral) (tempo 50X)
50 * 10, 10, 10

A2: Lying Leg Curl (tempo 50X)
50 * 10
75 * 10, 10

Straight Leg press (unilateral) (tempo 50X)
3 pps(plates per side) * 6
4pps * 6, 6, 6

B1: Hanging Leg raise (knees bent)
BW * 10, 10, 10

B2: Seated Calf raises (tempo 332)
70 * 12, 12

Barbell Rows (underhand)
135 * 10, 10, 10

A1, A2 and B1, B2 were supersetted. I really wanna squat twice a week, so I will leave one day for light speed work and one day for heavier squat work variation. I also put the speed squats before the deadlifts because my lower back's recovery ability is not so good at the moment. Legs were still aching from monday's workout, but probably from all the eccentric work. Still, the weights were really light, but I figure it's a good way to ease my body back into training this week. Tmr will be an upper body workout day, I hope the ache in my shoulders and chest alleviate by then.

I saw a guy on a wheelchair in the gym today and he was training hard. Seeing people like this really motivates me because when you have a guy that is busting his ass in the gym even though he can't walk, what other excuse can I possibly have for not training hard? Respect.