Today was a day I was kind of nervous about. Not because I don't like training legs, but because of my surgery, I thought lower body work, especially squats, might be problematic. Fortunately, everything went off without the slightest issue. I should be able to push it harder next time.
Front Squats (off bench): 135 x 5, 185 x 5, 5, 195 x 5
Leg Extension: 120 x 15, 130 x 12, 140 x 12
Hip Thrust: 135 x 8, 155 x 6, 7
Seated Leg Curl: 195 x 12, 210 x 12, 225 x 12
Cybex Calf Raise: 170 x 10, 190 x 10, 210 x 10
Standing Calf Raise: 400 x 7, 360 x 8, 8
Garhammer Raise: BW x 6, 6, 6
For more information about what a hip thrust is, check out this video:
I know it looks odd, but it really is one of the best glute exercises I've ever done. It's had a lot of carry over to my squats and deadlifts. Plus, with stronger glutes, my back doesn't bother me nearly as much as it used to. You'll get stared at and people will ask you what the hell you are doing, but I've already been able to get two others at the gym to do them.
If you don't know what a Garhammer Raise is:
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