8 January 2014
On Monday I had to take my oldest, the Specialist, to his 12 year checkup. If you don’t know, the Specialist has Autism, sort of middle of the spectrum, some areas high functioning other areas are more toward low functioning autism. The appointment was at 9:00am, was going to try and hit the gym in the morning, then run home (36 miles round trip) and take him back, then run him back to school (another 36 miles). Wouldn’t have to take him, but my wife had a Dr appt that same morning she had to attend. Made the cost benefit decision of not rushing down to the gym to get my workout on.
Yesterday I had my PMP Cert test at 8AM, had to meet my boss (he also took the test and passed) at 6:30 since he offered to drive, so I took yesterday off as well.
To keep my routine going (did Chest/Shoulders last Thursday and Back/Core on Friday last week) I did what the plan was for Wednesday, Legs. Going into this year I decided to base my workout on time, leaving the gym for the locker room no later than 7:25, which give me enough time to shower, change and get to the office by 7:55. This was if I get there early and get through my workout I’d do cardio in with the remaining time.
On legs, I’m doing higher reps with lower weights and a hybrid size strength routine:
- 5 rounds of Back Squats – Pyramid reps and weight – 135 x15, 185×12, 205×8, 225×6, 135×15
- Incline Leg Press – 4 rounds of 12 reps, 2 sets at 230#, 2 sets at 260#
- Leg Extension – 5×5 increasing weight
- Lying Leg Curl – 5×5 increasing weight
- Standing Calf Raises – 3 sets of 15 185, 225, 275
Then final 13 minutes of 60sec:45sec HIIT on Treadmill (60 sec at 4.5mph; 45 sec at 7.0mph)
I’m not trying to get legs big, looking for strength and muscle endurance. This mix seems to work for me (did them last year over a 6 week period, got back squat to 245 for 4 reps, could only get 205 for 4 at start of period).