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Entries in Leg Extensions (4)

Friday
Feb272015

Full Week of Workout Videos - Monday Legs Accessory Home

42 minutes - 360 Calories - Average Heart Rate 117 - Max Heart Rate 144.
Location: Home Gym

Light first sets instead of doing a warmup

Strength:
  • Leg Extensions x4 sets (Quads)
  • Leg Curls x4 sets (Hamstrings)
  • Calf Raises x4 sets Using Inspire FT2 Smith Bar (Calves)
Sunday
Feb222015

Full Week of Workout Videos - Thursday Legs Accessory Home

38 minutes - 347 Calories - Average Heart Rate 121 - Max Heart Rate 145.
Location: Home Gym

Light first sets instead of doing a warmup

Strength:
  • Leg Extensions x4 sets (Quads)
  • Leg Curls x4 sets (Ham Strings)
  • Calf Raises x4 sets (Calves)
Saturday
Feb212015

Full Week of Workout Videos - Thursday Legs - Deadlifts CrossFit

47 minutes - 582 Calories - Average Heart Rate 145 - Max Heart Rate 192.
Location: CrossFit Langley

Warmup & Mobility

Strength:
  • Deadlift - 225 lbs x8 reps (Legs & Back)
  • Deadlift - 315 lbs x8 reps (Legs & Back)
  • Deadlift - 365 lbs x8 reps (Legs & Back)
  • Deadlift - 405 lbs x11 reps (Legs & Back)
METCON:
  • 5 Rounds
  • 8 Straight Leg Deadlifts with 65 lbs each arm
  • 10 Ab Rolls
  • 5 Pull-ups
Tuesday
Jul082014

Maintaining Strength After 2 Month Off From Doing Squats and Deadlifts 

As many of you are aware that follow what I do here on GetFitOver40.com, I suffered a really bad calf tear about 2 months while ago while doing a 400 meter sprint and had to shut down some of my leg work in order to take care of the calf tear and let it heal up.

So for the most part to keep my leg gains, I have been doing Leg Extensions, Leg Curls, some Machine Leg Press and DB Straight Leg Deadlifts. For calves, just everyday walking around till it heals :(

I am happy to say that over the last few days I have started incorporating Squats and Deadlifts back into my workouts and feel pretty much as strong as before the calf injury. My last Deadlift workout I even managed 8 reps at 395 pounds even though the last couple reps where real grinders. Today I even PR'd a 3 rep 275 pound Front Squat so perhaps those leg extensions did me some good!

In terms of my calf rehab, my left calf is feeling really good but I do not want to ask too much too quickly so I have just started to reintroduce some calf work by doing single leg body weight calf raises to get my flexibility and range of motion back. So far so good and I'm surprised to find that my injured calf is actually keeping up fairly well with my good one so I am well on my way to a full recovery :)