SLOW to go!
Ok, I am really frustrated!!! I am leaning out everywhere BUT my BUTT and lower body. I know, I know, I am a woman thus this is where my fat wants to hold on for dear life, but COME ON! Anyhew, I am not down any more weight and I am starting to stall a bit… So, Rea has me calorie cycling on non weight days and weight days. I will give this a few weeks and see how it goes. I am keeping myself busy at the gym. REALLY loving the HIIT days w/ the 4 day split. I am also really liking the fast paced Mende circuit. I usually do that on Sat. I am debating if I should hit my legs 2X a week or just hang in there. WHAT DO YOU GUYS THINK??? I don’t want to overtrain them and stall my progress any more.
I am on the home stretch before my wonderful hubby comes home from overseas on Army leave. SO- I am staying "clean" and working hard baby!
Today was legs day. I really like doing them on Sunday because there are not many folks there and I can do giant sets w/o anyone getting pissy. I am digging the split squats on the smith, thanks Ms. Fitness for the great tip! and doing about 6 exercises for them. These include the split squats- 3 sets of 10 (weight increases of 10 lbs per set) to failure. Leg presses on smith (laying on bench)- same as splits above. I superset these w deadlifts on a bench w/ a 45 lb olympic bar. After that, I move on to walking lunges. 3 sets of 15 w/ 45 lb bar on shoulders. Superset w/ calf raises (3 sets of 15 to failure). Moving along to the machines, I do extensions supersetted w/ seated leg curls - both 3 sets of 10 HEAVY. Tonight I did extensions at 100 lbs (HOORAY!) and curls at 85. I added 5 lb increments each set. Worked them til they were shaking! Moved to regular leg presses- 3 sets of 10 at 120 lbs. giant set w/ add and abd machine (yep, 3 sets of 10- heavy to failure).
Whew, then finally cable glute extensions 4 sets of 10- 50 lbs. At the end I started feeling it in my back, that is when I knew to stop. Wrapped it up with my SS cardio- 25 minutes on stairmill and 15 min. high incline walk/jog.
THEN since my superpump was still pumping (lol) came home and did the yard! Ok, well I helped as my son did most of it! BBQed some chicken and vegis and hit the pool. AHHHHHH I love jumping in the pool after yardwork!
Tomorrow is my first day of coaching my little guys soccer team. We have a sponsor this year so we are stoked!
Until later,
Cya!
September 7, 2008 at 6:05 pm
In my opinion you cannot overtrain your legs. I have trained my sooo HARD for about a year 2 times per week and I have definitely seen progress.
September 9, 2008 at 3:11 pm
My 27" monster thighs came from hitting weights twice a week and biking ~50 miles a week! (volume, not weight, is what worked for me: squats 12 reps, leg press 21 reps, calves 18+)