Fuck leg day. Fuck squats. Fuck lunges. Fuck calf raises.
But the habit has stuck. I do them shits anyway, rain or shine.
That’s the most important thing about lifting. Not training the body, but training the mind to prepare for training the body, day in, day out. The mental is much harder to conquer than the physical. But once you start showing up enough, you get used to showing up. Then it’s no longer a matter of “if,” but “what time tonight?” Because you’re gonna be there, just like I am, doing them shits, rain or shine.
YESTERDAY’S (1/27) TARGET: LEGS AND GLUTES
1) Squats: Problem when I go to 中正運動中心 is that the squat rack offers no support (bar on the lower end that you can rely on if you can’t push the weight back up). I also went alone tonight so there was nobody to spot me. Add that to the fact that this is the first time I’ve squatted in about 2 weeks (last week I was in Japan visiting my boo) and the decision was made beforehand: going on the lighter side tonight.
Warm-up set with the bar. Tack on 20kg on each side (60kg total). Then next set 30kg on each side (80kg). Next set 90kg total. This is where I stayed for the remainder of my squat sesh. Did 5 sets, till one rep before failure (failure on this squat rack would mean keeling over with 90kg on my back before being rushed to the hospital) before putting the weight back on the rack. Last set I did elevator downward (90kg, then 80kg, then 60kg).
2) Single leg bench lunges with barbell: A fucking BITCH to do right after squats. You set up like you’re gonna do squats. That is, standing with the barbell on that sweet spot on your neck. But maybe 3 or so feet behind you is a bench. Put your foot on top of the bench. (Make sure the bench will not move.) From there, you lunge forward with the isolated leg. Go down as far as you can without your knee touching the ground. Go back up and really get that butt flex going. Switch legs. You should be sweating balls by the end of each set. If squats ain’t the straw to break the camel’s back, this should be it.
I got up to 60kg total, and elevatored down to 40kg on my last set.
3) One-legged box squat: Not sure if this is the proper name, but it’s the best I can come up with. What you do is stand on the edge of a box with your outer leg hovering outward. Then you squat downward, doing your best to not let the outer leg touch the ground. Then push back up.
My legs were so sore after my first two lifs that I couldn’t go down all the way without cheating. Nevertheless, I kept on. 3 total sets.
That’s all my legs and ass needed. As I write this, I’m sore as shit! You’d think I got buttfucked with no lube last night, the way I was sitting down on all them chairs today, concerted, meticulous effort and all. The best indicator of a fantastic workout.