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Leg day. Probably my least favorite day. Mainly because I’ve had issues from squatting in the past and squats are first up on leg day. I’ve been taking it easy on increasing the volume and so far things have been going alright. Weight has been going up on the bar and I was able to increase reps by 1 today going from reps in reserve of 3 to 2. I can’t always increase the reps as the increased weight (absolute intensity) often translates into increased relative intensity at the same number of reps.

Workout:

• Squat: 161 lbs x 11, 8, 8
• Single-leg extension: 78 lbs x 12, 10, 8
• Cable leg curl: 31 lbs x 15, 15, 12, 11
• Stair calves: 54.5 lbs x 24, 22, 21, 19, 18

If you watched this week’s YouTube video (if you haven’t you can find it HERE) you’ll recall I mentioned needing to use common sense when recording your weight daily. (Or at all, really.) This weekend was a good example of that. My weight on Saturday morning was 188.1. Sunday morning it jumped to 189.6, a 1.5 pound increase. If this were fat tissue, it would have implied overeating by about 5000 calories. Since I know this didn’t happen, I could put the jump down to a random fluctuation due to factors that aren’t easily identifiable. One possibility was that I stayed up unusually late on Saturday night, but I can’t be sure that caused the issue. Today my weight was back down to 188.4 which is almost exactly my 7-day rolling average.

So, the take away is not to get too freaked out by day-to-day swings in weight. Focus on the longer-term trend. Even longer-term swings have to be looked at with common sense, as I explained in the YouTube video. If you are tracking your intake and you know you didn’t consume (or burn) an exceptional amount, then you can be sure that a big, rapid change in weight is your body reacting to something you aren’t aware of. Now, if you are doing a 10,000 calorie challenge or some such nonsense, then yes, you can expect your weight to jump. Though probably not as much as you might expect.

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