Summary
- Hack Squat
- Lying Leg Curl
- Leg Extension
- Hip Thruster (Machine)
- Seated Calf Extension
- Seated Cable Crunch
I didn’t film a video today. I had a few drinks with a friend the night before, so I worked out a bit late, but I decided to just focus on the training itself.
Looking at my rep counts, there are still a lot of exercises where the weight is too low. Going forward, I think it’ll be important to use heavier weights and push closer to true failure.
Hack Squat
| set | weight | reps |
|---|---|---|
| 1 | 110 kg | 9 |
| 2 | 120 kg | 9 |
| 3 | 125 kg | 9 |
Lying Leg Curl
| set | weight | reps |
|---|---|---|
| 1 | 70 kg | 11 |
| 2 | 70 kg | 10 |
| 3 | 70 kg | 10 |
| 4 | 70 kg | 8 |
These were okay. It’s still a bit awkward to properly engage both my hamstrings and glutes—my quads have always been my dominant muscle group—but the more I focus on it, the better it seems to get.
Leg Extension
| set | weight | reps |
|---|---|---|
| 1 | 90 kg | 12 |
| 2 | 100 kg | 12 |
I did the extension machine at the maximum available weight, but it was way too easy. Starting next week, I’ll try doing it single-leg.
Hip Thruster (Machine)
| set | weight | reps |
|---|---|---|
| 1 | 50 kg | 12 |
| 2 | 70 kg | 12 |
| 3 | 80 kg | 12 |
| 4 | 85 kg | 12 |
This is an exercise I haven’t done before, and getting the positioning felt a little awkward, probably because of my long legs. Still, I was able to engage my glutes better than expected. Next time I’ll try it with a barbell.
Seated Calf Extension
| set | weight | reps |
|---|---|---|
| 1 | 24 kg | 12 |
| 2 | 70 kg | 5 |
This was also basically a first attempt for me, and I really didn’t do it well. I tried the first set with dumbbells, but it was far too easy, so I switched to the Smith machine—but that didn’t go well either. I’m honestly not sure how I’m going to approach this exercise going forward.
Seated Cable Crunch
| set | weight | reps |
|---|---|---|
| 1 | 40 kg | 8 |
| 2 | 40 kg | 10 |
| 3 | 40 kg | 12 |
| 4 | 50 kg | 9 |
Another exercise I was doing for the first time, and I didn’t enjoy it. Instead of continuing with this, I think I’ll just switch to feet-elevated sit-ups going forward.
Squats went well. Compared to my usual stance, I moved my feet slightly forward on the platform, which let me sink my hips a bit deeper and made it feel much more natural to generate force.