Lower Body (PPL W3D6)

This isn’t part of my current program, but I wanted to try it for hamstring and back loading. Even at a light weight, I could really feel it in my hamstrings, which was great.

I did 3 sets, but for some reason it looks like only 2 sets were captured on video.

This weight felt particularly heavy toward the end of each set. Watching the footage, I think I could have lowered my hips just a bit more, but I’m still happy with the effort I put in today.

If you watch this part of the video, you can hear my breathing way too clearly, right…? The gym is in the basement, and there was construction going on in the parking lot above today. I normally don’t like wearing AirPods while working out, but the noise was so loud I had no choice. As it turns out, when you record while wearing AirPods, the input switches to the AirPod microphone anyway…

I think doing Jefferson curls as a warm-up left me with less energy than usual for the first set. Still, I felt like I was able to brace my core better from the second set onward, so that’s something. For the fourth set, I dropped the weight to 60 kg because I didn’t think I could hit 8 reps at 70 kg.

Next week I’m thinking of starting with a lighter weight and focusing on technique. In particular, really squeezing the hamstrings at the top of the movement — even at a lower weight — might improve the quality of the exercise.

Better quality means better muscle stimulus, right? Lately, more than anything, I really want to improve the quality of my training.

I did these single-leg again today, and my left knee hurt a little. Could it be from the squats? I’ve decided to use a knee sleeve next week. I’m also thinking of dropping the weight on this exercise, like with leg curls, and focusing on technique.

I originally planned to do this with a barbell, but gave up on that. I have a short torso with long arms and legs, so whenever I try with a barbell, I can’t figure out the starting position at all.

I’m also thinking of dropping the weight on this one, like with leg curls, and working on technique.

This was my first time trying this exercise — I decided to do it because I’m weak in this movement. I’ll need a lot of practice, but I think it’ll be good for my body, so I plan to keep it in.

The weight has gone up quite a bit, but the first set didn’t feel that hard. A bit strange, right? So from the second set I adjusted my technique a little — I focused on holding the contraction at the top for 1–2 seconds. Much better!

The range of motion isn’t large, but the mind-muscle connection feels really good.