Tuesday, 7am. Location: Golds Gym. Its leg day. Time to get my amp up.  As I exceed the recommended dose of NO xplode, I know I am ready to get under the bar.  I think to myself on the way there, “What if the old guys are doing something stupid in the power rack?”  It puts me on edge.  Upon arrival I am relieved to see that this is not the case.  The rack is mine.  I set it up to catch the bar, because I know that, on this day, I will be squatting to failure. I proceeded to do so with a silent, focused enthusiasm. I got up to 345 for my last set. I was too in the zone to remember anything else from that lift.  I then finished with 7 or eight sets of legpress at around sevenhundo for the heavier sets.  I have been focused on strengthening my glutes and hams. They have presented themselves as my weaknesses in some of my more compound lifts. (squat, dead, clean)

**The purpose of the over dramatic introduction is to illustrate the mindset you must be in to train legs to your full potential.

Today, my friend Thug Esh and I acquired an 800 lb tractor tire.  The most difficult part of the day was figuring out how to get the tire from the farm to my house.  When We finally transported it, we flipped it for about an hour or so.  This workout was a great change up.  We were able to get full body resistance training with an added element of cardio.  I think next week espn 2 may cover our workout.

Gold’s Gym, Chambersburg
Dips

I am excited for my first post on the weareone365 blog. Today I am still recovering from yesterday’s leg work out. To let my legs recover, I skipped cardio. I began with a quick, four minute warm up on the elliptical. After I got my blood pumping a little bit, I started my lift. Typically on Tuesdays, I concentrate on triceps and shoulders. Today was no different. I began with four or five sets of weighted dips. I work up in weight and down in reps. I started with a set of 8 at 100 lbs and finished with a single at 160 lbs. I then moved to standing military press into a push press at my heaviest sets. I did about four or five sets of this as well, working from 115×8 (strict) to 175×2 (push press/cheat).
The two lifts I have just mentioned are Tuesday’s main focus, as they are the days most compound and strength oriented lifts. I concentrated primarily on tearing muscle fiber for building strength and explosiveness as opposed to many hypertrophy based plans a lot of guys do. After these I proceeded to do “skullcrushers” (more explosively than standard technique), seated dumbbell shoulder press, and various cable pull downs to isolate all three heads of the triceps. I have done little, to know delt isolation lately as my joints need a break from that strain. Post workout I ate a bowl of steel cut oats, and a full rotisserie chicken. Several hours later, I had a Monster Milk shake. Hopefully that will help my body recover so I will be ready for back day tomorrow. #futureworkouts