1-17 PreShift Legs

• Hack Squat 5sets 12-15reps
• Squats 5sets 4-6reps
• Hack Sled 5sets 12-15reps
• Leg Extensions 4sets 12-15reps + Leg Abductor 4sets 12-15reps superset 
• Leg Extensions 4sets 20-25reps + Leg Asductor 4sets 12-15reps
• Hip Thrusters 12-15reps till failure

1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

1-13 Leg/Tricep Split

• Squats 6sets 4-6reps + Cable Press 6sets 12-15reps
• Leg Press superset smith Squats 4sets 12-15reps + rope Press 4sets 12-15reps
• Smith lunges 3sets 12-15reps + rev Grip straight Bar 3sets 12-15reps
• Leg Curls 4sets 12-15reps + overhead rope 4sets 20-25reps

1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

1-10 PreShift Legs

• Squats 6sets 4-6reps
• Hack Squat Sled 4sets 4-6reps
• VSquat 4sets 12-15reps
• Leg Extension +Leg Curl super set 4sets 12-15reps
• Lex Extension 3/50 method
• Hip Adductor Machine 4sets 12-15reps

1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
3. 3/50 Method pick a weight for 3 sets working sets where you are trying to get to a total of 50reps. Do as many as you can each set. When you can hit 50reps in one set add weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

8/10 LegDay and Triceps

As you watch the Olympics remember, they are Olympians… Amazing to see people clean 400+LBs at 150lbs.

There are times when I get stuck on the weight and want to add more. There are also a lot of times when I would much rather have a healthy back, knees and hips… I push what I can depending on the day. Some days are better. Right now it’s tough getting my calories as we are remodeling our kitchen so I’m coming up way short….

• Plate loaded standing curls 4-6reps (45) + Plate loaded leg extensions 4-6reps (70) + Plate loaded dips 4-6reps (160) all 4sets
• Squats 4-6reps 4sets (275) + Cable Tricep 4-6reps (90) {one pulley machine}
• Hack squat {time under tension, 3count down and 5 count up} (90each side) did about 8-10reps 4sets + Tricep cable 12-15reps 4sets
• Leg ext and leg curls 12-15reps 3sets

1. (My weights)
2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

8-3 Legs and Triceps

After a busy day it was time to get in some legs… 

• Standing leg curls 12-15reps 4sets (25) + plate loaded Dip machine 12-15reps 4sets (135)
• Leg press 12-15reps 5sets (10plates each side) + Close grip bench 4-6reps 5sets (185)
• Squats 4-6reps 3sets (275) + cable press 4-6reps 3sets (70)
• Leg curls 12-15reps 4sets (100) + straight bar cable 12-15reps 4sets (50)

1. (My weights)
2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

7/30 pre shift legs

Late in posting. 

• Squats 4-6reps 3sets
• Hack squat sled 12-15reps 4sets
• Leg press machine 12-15reps at failure drop 100lbs and rep to failure each set. 4sets
• Leg extension 12-15reps 4sets

Tossed in a lot of abs in between.

1. (My weights)
2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

7/27 Leg Day and Triceps

Push out your weak spots!

• Machine plate dips 12-15reps 4sets (135) + plate loaded leg extensions 12-15reps 4sets (45)
• Squats 2-3reps 3sets (335) + EZ bar skull crushers 12-15reps 5sets (80)
• Hack Squat Sled 12-15reps 4sets (4plates) + rope Tricep press 12-15reps 4sets (60)
• Leg extensions 4-6reps 3sets (225) 

1. (My weights)
2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

6-7 Legs and Triceps

Legs… That month off to heal took a lot out of me! Big drop in what I was doing but the hip is better. Now time to get it back!

Legs pre shift

• Hack Squat 4 sets 12-15 reps
• Leg Press 4 sets 12-15 reps
• Squats 4 sets 4-6 reps superset with VSquat 4 sets 12-15 reps
• Leg ext 4 sets 12-15 reps
• Leg Curl and leg Ext 4 sets 12-15 reps

Triceps post shift

• Triangle Cable press 4 sets 12-15 reps
• DB overhead press 4 sets 12-15 reps
• Skull crushers 5 sets 20-25 reps
• Cable straight bar 4 sets 12-15 reps

1. (My weights)
2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

6/4 Legs and Triceps

It was not a pretty leg session today!… Taking that time off to heal the hip set me back. I had done a few heavier load one rep squats just to get the feel the last few weeks so today was going for a normal 4-6 range… Ugly.

Over the years I’ve learned that you need to leave your pride. It’s ok to bail out if you don’t have it. Better that than wrecking your body! 

• Squats 4 sets 4-6 reps (275) + triangle handle Tricep ext 4 sets 12-15 reps
• Hack squat 5 sets 12-15 reps (3plates) + straight bar Tricep 5 sets 12-15 reps
• Leg ext and leg curl superset 5 sets 12-15 reps
• Leg ext and leg curl cannonballs 
• Rope Tricep overhead 3 sets 12-15 reps
• Tricep triangle cannonball

1. (My weights)
2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

June 1 Legs and Triceps

Here is from Wednesday June 1 leg day. Started going to Golds Gym Kirkland more before work to get in on different things.

Legs

• Hack Squat 5 sets 12-15reps (4plates and a 25 each side) rest pause final set
• Leg press 4 sets 12-15reps (8 plates)
• Squats 3 sets 4-6reps (315)
• Vsquat 4 sets 12-15reps (4 plates each side)
• Leg ext and leg curl superset 4sets 12-15 reps each

Triceps

• Rope triceps 5 sets 12-15 reps (shoutout to the dude who wanted to show off and stack it. Though jumping and swinging your body isn’t a great “Tricep” workout)
• Straight bar 4 sets 12-15 reps
• Triangle handle 4 sets 20-25 reps
• Cannonball rope

1. (My weights)
2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.