Legs Day- Whew, it’s GOOD to be back!
Wednesday is now my legs day.. Wednesday and Saturday. Knowing I had a late meeting at work, I snuck out for a "long lunch" and hit the gym. Gosh, it is ALWAYS dead around 10:45am. I LOVE IT! I get to hog all the equipment and giant set w/o any noobs getting in the way (no offense noobs!)- but some of them just SIT THERE and take about 5 min. between each set. COME ON NOW!!! That is not doing you ANY good unless you are lifing super heavy and are Jay Cutler, K?
Anyhew, I am back ALMOST to 100% intensity- Ok, so I blew it out today but that was LOWER body… Upper body is still hovering around 75%-80% intensity. Started doing some new stuff on the squat rack… Single leg squats w/ bar. WOWWWW Talk about a butt burner! Jeez Louise! I was so sore just walking out. Ok, so here is what we did today!
Warm up- Eliptical 15 min.
Squat Rack- 2 sets- 12 reps- warm up for my knees- 45lb bar only
Smith Squat (ok, I know, I know.. but my boobs still hurt, K?)- 1 45lb plate 1 25lb plate- each side- 10 reps for 2 sets then 8 reps for 2
Squat rack- Single leg squats- bar + 1 10 lb plate (each side)- 12 reps each leg- Went kinda light since I wanted to get my form down. first time doing these and I LOVE them! They burn baby!
Box Step ups with 10lb plates in each hand- 6 each leg
*** Giant setting for 4 sets ****
Moved on to:
Walking lunges- 15lb dumbbells in each hand- 15 each leg
Romanian Deadlifts- 45lb bar- reps of 12
***Supersetting for 3 sets***
Ahhhhh- Now for the machines!
Sitting Calf raises- 4 sets of 10- 2 sets at 45 (warm up); 2 sets at 60
Standing Calf raises- 4 sets of 20- 2 sets at 45; final 2 at 3o - YESSSS. I was dying!
Abductor machine- 4 sets of 10- 160lbs (hold the contraction at the peak and holy CRAP it burns, I’m walking funny now!)
Adductor machine- 4 sets of 12- 130lbs for 2; 150lbs for 2
Seated Hamstring Curls- 4 sets of 10- 2 sets at 70; 2 sets at 90
I would USUALLY do quad extensions BUT I was so freakin sweaty and tired, I could not do it!!!
I will hit more of a quad focus on Sat. Today was my "glute and tie in day". Summer is coming!!!! Can’t have any ham hocks hanging around now can we? LOL
Have a great nite and a great workout!
Cya!
