Leg Day 1 Workout, Aug 21, 2015

FitNotes Workout – Friday 21st August 2015

Normally Chad & I use pen & paper to keep track of things during our weightlifting workouts. Our printer’s been acting up lately, though, so I decided to see if there were any decent tracking apps for my phone. Turns out there’s a pretty good one called FitNotes. We tried it for the first time during today’s workout, and so far I like it. It’s easier to look back to see what weights I did during our previous workout, and I like how the app automatically moves to the next set or even the next exercise, even for supersets. It also tracks PRs (personal record/personal best), which is nice because I can never remember what my PRs are. At least not when we switch to a new workout and change exercises, sets, or reps.

The app also has a sharing feature, so while I was sitting here drinking my post-workout smoothie*, I thought I’d try playing around with that. This is what I did today.

** Barbell Front Squat **
– 50.0 lbs x 8 reps
– 50.0 lbs x 8 reps
– 55.0 lbs x 8 reps
– 55.0 lbs x 8 reps
– 60.0 lbs x 8 reps
– 60.0 lbs x 8 reps
– 65.0 lbs x 8 reps [PR]
– 65.0 lbs x 8 reps

** Romanian Deadlift **
– 95.0 lbs x 6 reps
– 105.0 lbs x 6 reps
– 110.0 lbs x 6 reps
– 115.0 lbs x 6 reps [PR]

** Dumbbell Lunge **
– 35.0 lbs x 4 reps
– 35.0 lbs x 4 reps
– 40.0 lbs x 4 reps [PR]
– 40.0 lbs x 4 reps

** Seated Leg Curl Machine ** (Leg Day 1 SS1)
– 40.0 lbs x 20 reps [PR]
– 40.0 lbs x 20 reps
– 40.0 lbs x 20 reps
– 40.0 lbs x 20 reps
– 40.0 lbs x 20 reps

** Leg Extension Machine ** (Leg Day 1 SS1)
– 40.0 lbs x 20 reps [PR]
– 40.0 lbs x 20 reps
– 40.0 lbs x 20 reps
– 40.0 lbs x 20 reps
– 40.0 lbs x 20 reps

** Seated Calf Raise Machine ** (Leg Day 1 SS1)
– 25.0 lbs x 20 reps [PR]
– 25.0 lbs x 20 reps
– 25.0 lbs x 20 reps
– 25.0 lbs x 20 reps
– 25.0 lbs x 20 reps

This workout was designed for us by Adam Hill, one of the trainers at The Fitness Center in Kernersville. He’s also our kickboxing instructor, so when it was time to change up our lifting routine Chad and I asked Adam to give us something that would complement that. This is our Leg Day 1 workout. Leg Day 2 is much the same except we do back squats & dead lifts instead of front squats and RDLs. We alternate between the two each week.

The FitNotes app also has some analysis tools, so it’ll be interesting to plug in my previous workouts and see how far we’ve come since we first started lifting two and a half years ago. Unfortunately, while FitNotes lets you export data to a CSV file, it can’t import, so getting all those old workouts into the app is going to take a while. I’m going to try installing it on my tablet to see if I can use a keyboard to put it in, then backup to the cloud & restore to the app on my phone. If not, it’ll just be a project to keep me busy for a while. đŸ˜‰

*My post-workout smoothie is just fruit, no-sugar-added juice, plain yogurt, and two packets of Stevia. Quick, simple, and a good source of fruit & protein.

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