We work out every Wednesday with a physical trainer at out local gym. When our physical trainer competed in body building competition his legs were his best physical attribute. It shows in how he trains us. This was today's routine (I am 6 foot 1 and 187 lbs):
First Circuit 4x
Leg Press
- 12 x 360 lbs
- 12 x 450 lbs
- 12 x 630 lbs
- 12 x 630 lbs
Jumping Squats onto Bosu Ball.
Seated Calves
- 20 x 155 lbs
- 20 x 155 lbs
- 20 x 155 lbs
- 20 x 155 lbs
Second Circuit 4x
Standing Lunges
- 12 x 50 lbs
- 12 x 50 lbs
- 12 x 50 lbs
- 12 x 50 lbs
Sissy Squats
Standing Calves
- 20 x 495 lbs
- 20 x 495 lbs
- 20 x 495 lbs
- 20 x 495 lbs
Third Circuit 4x
Seated Hamstring Curls
- 12 x 150 lbs
- 12 x 150 lbs
- 12 x 150 lbs
- 12 x 150 lbs
The Jumping squats and the sissy squats focus heavily on the quad muscle on the front of the leg. The jumping squats are particularly difficult as they require so much stabilization to occur. You squat down in a crouch, and then jump up and land on an up-turned bosu ball. You then crouch down on the bosu ball and then jump up and back into a crouch. Repeating that motion twelve times. It is difficult and the burn sets in about the fifth squat. The slower the better too.
Today's routine with the physical trainer for legs focused on quads again. I warmed up on the Leg Press with ten reps of 400 lbs.
First Circuit 4x
Leg Press
- 12 x 580 lbs
- 12 x 670 lbs
- 12 x 740 lbs
- 8 x 850 lbs
- 10 x Drop set from 670 lbs to 400 lbs
Single Legged Squat
- 12 x 50 lbs
- 12 x 50 lbs
- 12 x 50 lbs
- 12 x 50 lbs
Seated Calves on Ankle Machine
- 20 x 200 lbs
- 20 x 220 lbs
- 20 x 220 lbs
- 20 x 220 lbs
Second Circuit 4x
Leg Extensions
- 12 x 150 lbs
- 12 x 150 lbs
- 12 x 150 lbs
- 12 x 150 lbs
Standing Single Legged Calve Raises
- 20 x 10 lbs
- 20 x 10 lbs
- 20 x 10 lbs
- 20 x 10 lbs
Third Circuit 4x
Hamstrings
The 850 lbs on the Leg Press was a new high. Between that, the drop set and the single legged squats my legs and lungs were pretty much shot. The workout became lighter from there on after as my body could handle less and less exertion.
The drop sets on the Leg Press are done with a full range of motion, going right to the stops, and then to full leg extension. One of the problems with heavy weight is that your legs don't go all the way down and have limited range of motion. This stops all the muscles firing and works out a smaller muscle group. A drop set with full range of motion to the stops causes all the muscles in the quads, glutes and hamstrings to involvement.
The single legged squats are done with the rear leg raised on a chair so that it hits the glutes heavily and tires them out in addition to the quads.
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Most Popular Restaurants in Phoenix
Phoenix Eats Out is the restaurant review site for
Phoenix,
Scottsdale and
Old Town Scottsdale which lists the modernist and contemporary restaurants, taverns and bars in the greater Phoenix area.
This is the list of the most popular restaurants pages from phoenixeatsout.com that have been viewed the most;
My personal favourite restaurants in Phoenix are
AZ88,
Postinos,
Bomberos with
Grazie,
Humble Pie,
Orange Table,
The Vig,
Fez and others coming close behind. View the complete list with the photo-journalistic style images on
phoenixeatsout.com
Most Popular Hikes in Arizona
Arizona is an outdoor state and has lots of hiking in the city and around the state. Phoenix is unusual for most cities in having several large mountains in the center of the city with great hiking. Anyone who comes to Phoenix has to do the
Echo Canyon trail on Camelback and the
Summit Hike on Squaw Peak or Piesta Peak. The views of the city, suburbs and surrounding mountains are wonderful from Camelback and Piesta Peak.
For more experienced hikers there is the McDowell Mountains in North Scottsdale that has several difficult and strenuous hikes in
Tom's Thumb and
Bell Pass. Alternatively, you can hike the highest mountain in Arizona. At 12,600 feet
Humphrey's Peak is a long and difficult hike.
Alternate Australian Constitutions
Between 2004 and 2009 this site,
southsearepublic.org, was a constitutional blog based on scoop which focused on Australian and global constitutional issues.
One of the strongest aspects of it was the development of constitutions by those involved in the blog. These constitutions are the outcome:
The constitutions were built using principles from Montesquieu's separation of powers, the enlightnment's universal political rights and the ancient Athenian technology of sortition and choice by lot.
Archives For South Sea Republic
South Sea Republic started in 2004 as an Australian constitutional blog in 2004 based on scoop software. It was an immigrative outgrowth of Kuro5hin. The archives for each year since then;
The articles are ordered by views.
Who Is Cam Riley
I am an Australian living in the United States as a permanent resident.
I am a software developer by trade and mostly work in Java and jump between middleware and front end.
I originally worked in the New York area of the United States in telecommunications before moving to Washington DC and
working in a mix of telecommunications, energy and ITS. I started my own software company before heading out to
Arizona and working with Shutterfly. Since then I have joined a startup in the Phoenix area and am thoroughly enjoying myself.
I do a lot of photography which I post on this website, but also on flickr. I have a photo-journalistic website which lists
the modernist and contemporary restaurants in phoenix. I have a site on the
Australian Flying Corps [AFC] which has been around since the 1990s and which I unfortunately
lost the .org URL to during a life event; however, it is under the
www.australianflyingcorps.com URL now.
The AFC website has gone through several iterations since the 90s and the two most recent are
Australian Flying Corps Archives(2004-2002) and
Australian Flying Corps Archives(2002-1999) which are good places to start.
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Websites of friends, colleagues and of interest;
