2nd workout of the day
So after work today, i went back to the gym to do my legs. Warmed up and everything, since summer is closing and i’m on a cutting diet. My training follows that guideline, i don’t lift too heavy for that reason and also for the fact the pressure it puts on the joints. I like to see myself as a bodybuilder more than a powerlifter, so i train accordingly. On leg days i warm my body up properly, before any heavy lifting i do some light leg extensions to warm the knees up. Then starts the actual training.
I start by doing Barbell squats, with 2 warm up sets. Increasing the weight each set. Doing a total of 4 sets with normal shoulder width, then doing 3 more sets with narrow stance to give that sweep to the glutes and hams. (WARNING, not all can do that narrow stance due to lack of balance and lack of flexibility of knees, so please if you decide to do it, BE CAREFUL). Reps were between 8-12.
After this i went to the leg press combining the narrow stance (feet together) and wide stance (bit wider than shoulder width). Doing each 6 reps, so a total of 12 reps for each set. Narrow stance was to work the outer portion of the glutes and quads, wider stance was to work the inner part of the thighs. Did this for 3 sets.
Moved along to smith machine 1 legged squat (having my other leg on the bench), before this i did a pre-exhausting step-up on the bench 8reps/per leg, then moving straight to the 1 legged smith squat. Very important to concentrate on keeping the midsection tight, specially because when you get tired, you tend to lean forward which is not preferred (might cause back pain). At this point my quads and hams are on fire. But this is not enough for me, i want more. I wanted to hide the pain i was feeling, so went to put my hoodie shirt on and moved to the next exercise, the stiff legged deadlift with dumbbells.
I tend to get a better contraction for the glutes and hams when i use dumbbells instead of barbells for deadlifts, even if i do lighter weights with the dumbbells. (remember guys and gals, back as to be straight when going down, so stick that butt out. Try to connect the mind to the glutes and hamstring muscles, limiting the involvement of the lower back.
At this point, i must say. I was ready to puke, my body was telling me enough. My mind was telling my body to shut up and suck it up. So i went to do leg extensions (quad definition and separation) and lying leg curls as a superset. did 3sets 12 reps for each of the two exercises, with no rest in between. I couldn’t lift my legs to walk after this. But i wasn’t done. One last superset pair with standing leg curls and partial hack squat for more separation of the muscles. Don’t want just big trees for a pairs of legs, i want them defined and showing come summer.
To top the workout off, i hung in there and felt that i don’t have more than 15minutes in me, decided to superset my calf workout : Standing calf raise machine, seated calf raise machine and donkey calf raise machine. Doing them each 4 sets 8-12 reps, with absolutely no rest. My legs were shaking all the way in the shower, driving home and even 1 hour after the workout. Now THAT’s what i call a hardcore workout. Didn’t do any cardio, but with supersets you tend to sweat a lot, and the pump is just amazing. Another day rapped up. Tomorrow no training, just gonna go to the tanning bed for 20minutes and do some ab training. Now to relax and eat a lot.
Take care all of you! Loving this bodyspace website, hooked on it after being here for 1 week now.
