Name: Playbook - Eric Janicki - W1/D1 Legs 1
Uploaded: 2021-07-22T03:00:04.811Z
Duration: 75 min
Description: W1/D1 Legs 1

Fix the discrepancy between the written program and the log book. Greek Physique Week 1, Day 1 Smith machine split squats is on the program but the log book has Dumbbell Split squats at a different set and rep scheme.

Carl

Jon M.

Hard but enjoyable 1st day back after 8 months out. 🦵 😭 😅

Greg welburn

I love watching your you tube videos a d the way you train so you don't get injured

Greg

I’ve not felt my glutes burn like this in a long time! Feeling very satisfied!

Moises

Nate

It was a very good workout. Had to supplement the glute bridge with a different workout because of the equipment, but it was very good!

Eric

I just started the seven day trial.   I am a little disappointed that you cannot track the amount of weights per set.  I have the dedication and drive to perform the exercise in good form and pace.  I just need an app that also allows u to input the weight each day.

Rich

Alex

Daniel

Thats good , I took a break from sports for 5 months.  I've gained weight, I'm using program 1.  Am I a correct comrade?  what is your suggestion?  I love you so much .  Your student from Ankara in Turkey 🙏😘

Feeling strong, I like to have a rest timer. Knee hurt in the last set

Jaime

They only have single leg press on my ship, what should I do I just did single leg and adjusted my stance?

Anthony

Igor

It was a good push.. is it 4 sets of each leg on the single leg reps?

Lavell

I ended up with a headache that was really intense… I love it!

Edgar

Luke

Great! The sets for the split squats are missing. Shows only 1 rep despite description of ?Machine split squats 4 sets 10-15 reps.

Samson

The rep and tempo schemes were a lot different than normal, which caused a lot of blood flow and pump. Very good.

Alan

Nick

Luis

Jonathan

Jorge

Ryan

Robin

jesus

Waleed

Jacob

Kyle

Omg I think you killed me! I had throw up after dumbbell squats sorry too much information. I couldn’t finish so I just stretching out right now so calm myself down. Actually I feel much better I am going to finish it out but light and slow. Thanks again!

Matthew

Tough as nails. Been a while since I was waiting to go back to the real gym until I got vaccinated. Gotta up the weight! But focused on my form over the total lift volume, and added more sets to compensate.

Benjamin

Antonio Cervantes

Very good, I'm tired and feel my legs broken

Leonardo

Brandon

Jean-Charles Marier

Omg what a short workout with a intense workout and a change from my regular routine

llovany jarozay

Damn didn’t think my legs could 🔥 that much. Loves it! 🙌

Mike B. 

Been forever since I've donene legs. Went super light in the weights, but I know I'm be feeling it tomorrow! Thanks!

Jerry

Exhausting. But it went better than I thought for the first run. Great app - great workout - great trainer! 😄👍

Christian

Anonymous

Back a little sore. Maybe should reduce weight to ensure my back is latched tight to the back cushion.

Nicholas Goh

1. Tempo Leg Press 
4 sets. 10 reps with the tempo of 3 sec. down, 3 sec. Up, then rep out until failure 
:90 - 2 min. Rest

2. Tempo Narrow Stance Leg Press 
4 sets of 10-12 reps with the tempo of 3 sec. Down, 3 sec. Up. 
:90 rest between sets

3. Smith Machine Work 
- Glute Bridge with hold
4 sets of 15 reps with a 2 sec. Hold at the top of the rep
- Smith Machine Split Squat 
4 sets of 10-15 per leg with the tempo of 3 sec. Down, 3 sec. Up
2 min. Rest

4. Single Leg Leg Press
4 sets until failure with a tempo of 3 sec. Down, 3 sec. Up.
No rest. One legs working interval is the other legs resting interval.

- Keep your feet on the platform 
- Lower with a slow tempo
- keep your lower back on the pad

Tempo Leg Press

- Start with your feet close
- Let the platform come down slowly 
- Push through your heels to raise the platform
- Keep your lower back on the pad

Tempo Narrow Stance Leg Press

- Push through your heels
- Pause at the top engaging your glutes 
- Lower slowly

Glute Bridges With Hold

- focus on bending the back knee to get depth in the exercise 
- keep the front foot flat
- chest up

Dumbbell Split Squats

- Keep your lower back on the pad
- Extend your leg and then lower slowly
- Keep your back on the pad

Single Leg Press

W1/D1 Legs 1

Great workout I’m curios for the rest of the program

Gabriel

Shoulders are burning and the 10x10 absolutely crushed my core

J Garcia

W1/D2 Shoulders + Core

The timer for the Barbell Curls needs to have a countdown timer then starts the timer for the 60 second set

W1/D3 Back + Bi’s

I think so improve showing the bench position… to have a clear idea of

Caesar

W1/D4 Chest + Tri’s

The app is inconsistent with what the outline says the routine is and what it actually turns out to be.

The entire “leg day 2” was brutal side note: hacksquat facing in is not available at every gym so I tempo leg pressed to supplement the second hacksquat (face in)

W1/D5 Legs 2

The outline of the work out does not match what the work out guides you through. The outline says Smith Machine Split Squats while the log book has Dumbbell Split Squats with Eric doing Dumbbell Split Squats. Also, since there is an embedded error, the user cannot flip the Dumbbell Split Squats over to Smith Machine Split Squats. It would be nice to have some better manipulation to flip out similar exercises in cases like this OR or or exercise is too difficult or a problem for someone who may have a disability.

120+ reps on the leg press is sometimes a little difficult to get done at a commercial gym. But I like this workout just have to move around a bunch

Michael

It’s extremely frustrating how inconsistent the videos/check lists are vs what the overview is. Some exercises (smith split squats vs. dumbell split squats) are so different I really don’t know what to go by

Cory

W2/D1 Legs 1

Workouts are killer, really enjoying the program

W2/D2 Shoulders + Core

The rest times in the outline do NOT match the rest times within the timed program

Awesome! Wish there was more explanation of positioning and place of feet/hands or if it’s an incline bench, what angle it should be at etc in the notes for each exercise. The videos are great and cover most things well visually but more info for greater precision would be greatly appreciated!

W2/D3 Back + Bi’s

The banded work is harder the set up than it appears. Also, need to consider that there are some people (like myself) who have had injuries and/or operations that limit our movement. A few things that the US Army messed up were my wrists, lower back and feet which make me have to slightly modify the movements or use some sort of aides as protection.

W2/D4 Chest + Tri’s

Still need to fix the program for prone leg curls… The app wants to do 10 second sets instead of a set of 10 reps

Jordan

W2/D5 Legs 2

The hip thrust and the split squats do not match between the written outline and the logbook program

Had to start over after no activity for a week. I need to work on consistency.

W3/D1 Legs 1

The 1/3; 2/3; 3/3 shoulder press is not written correctly….outline say 3 sets of 10. Program says 3 sets of 3 or something like that….

Hard but getting stronger with these exercises

W3/D2 Shoulders + Core

Lots of discrepancies between the outline and the workout log. For example: The log book fails to tell you if you need “rep out to failure” where the outline does…and you cant see the outline while you’re in the workout!!! Extremely frustrating for someone trying to do the workout as designed.

Your  App workout routines were put together exactly with my gym in mind....Thanks Eric

Mayson Buffington

W3/D3 Back + Bi’s

The app needs work. Getting a bit tired of the differences between the outlines and the logbook or the lack of information and continuity between the two.

Omar Kakish

Adrian

W3/D4 Chest + Tri’s

Oh SOOOOOO MANY issues with this app. Sure the work is rough and is doing the job (I think) but the app sucks! So many programming errors and continuity issues between the outline and the log book on every day. The app says he reads these, but I can’t confirm that since I’ve not heard from him or seen him comment.

Aron

W3/D5 Legs 2

Just the same thing as before…discrepancies between the outlines and the actual workout log.

Back to back leg days is good but killer, a feel good burn.

W4/D1 Legs 1

Same shit. Different day. The app, outline and log book needs some serious editing.

Super tough but very fun!! I’m loving these workouts sir!

W4/D2 Shoulders + Core

Again…Same Shit as last week with the same broken ass app, outline and log book program. Guess I’ll spend my money elsewhere. T’was Back-n-Biceps day.

W4/D3 Back + Bi’s

W4/D4 Chest + Tri’s

Great challenging set of workouts.
Definitely put on size and see a positive energy surplus after Greek physique 1, even with covid in between. Tough but highly recommended.

W1/D1 Legs 1

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