Stronger with Caloy: targeting hamstrings

I started doing my Leg Program. I am planning to do it for 15 days instead of just for a week. I also realized that I need to set the weights properly for each exercise. I lifted heavy that day and boy, I was sore.

Here is what I did:
Squats + Alternating Deltoid Raise - 5 Reps Each 3 sets
1st Set : 130 kg squats + 20kg Raises
2nd Set: 150 kg squats + 20
3rd set 160 kg + 20 kg

160 kg is like double my ideal body weight but it is just around 1.75 times my current weight. It is a good start but I felt that my body was really challenged when I added the Alternating Deltoid Raises. I do not usually do a superset with my squats.

2nd Exercise Pairing:
Romanian Deadlifts + Bent Over Two-Dumbell Row with Palms In
70Kg Deadlifts + 25 Kg Rows for 5 reps each x 3 Reps

The pairing made me realize that I was ignoring my hamstrings for quite a while. This realization made me extend my routine for another week. Everytime I will do Leg day, I will make sure that my hamstrings are activated.

Post Mortem: The next day, my hamstrings were really sore. The pain made me feel good because I discovered something new. I somehow discovered that I have a big muscle at the back side of my thighs that needs exercise. I am modifying my workout to improve my capability in lifting heavier weights in deadlifts, squats, and rows.

posted from Bloggeroid