kinkoshinkai’s BodyBlog

In my ongoing search for increased wheel size (quads/hams), I took a page from Milos Sarcev today.  He and his guys essentially do this all the time, but because I haven’t been training as long, and am knocking on the door of 50, I have to consider injury and recovery a major factor in my training.  But to shock the system, I did a giant circuit today for legs. 

Front Smith Squats, straight to Leg Press, to Leg Extension, to Ham Curls, to Seated Calves.  As I’m training back tomorrow, I shose to avoid Squats, standing exercises or anything that might make my back training tomorrow weaker, opting for the exercises listed.  Back to back through all 5, 4 times through the circuit.  My legs are wobbly and swolen!!  LOVE IT.  All exercises were in the 12-15 rep range and weights were kept only slightly lighter than my usual straight set training weight to enable me to complete the full circuit.  That ought to wake my wheels up a bit!!

So I’ve focussed for the last few months on increasing quad sweep in my "old-geezer" legs.  Never mind that in my observation of even national level competitors, the legs seem to be a weaker spot (along with triceps) as the competitor age goes up, unless they’ve been training for MANY years, and even then, they are not what they once were.  It is fairly commonly accepted that leg training BOOSTS testosterone levels which concordantly helps increase growth rate in other muscle groups.  But what the natural DROP in testosterone levels as we age, and the effect THAT has on the legs!?  It seems there is a direct reciprocal relationship.  (I may have to do a study on that for my Master’s Capstone project.  It seems a reasonable hypothesis)

So, age and T-levels notwithstanding, I seem to have had some decent increase in my quad sweep, aka the vastus lateralus.  However, the net effect has been that I inadvertently neglected my medialus (the tear drop). So, as of today, that is the new priority in my leg training. 

I did my leg extensions one leg at a time (even though I usually use a bilateral machine so my legs work independantly, unless I’m on my machine at home or the Hammer stack machine is occupied).  I used the unilateral LifeFitness machine, but did one leg at a time with my foot turned slightly out.  I can feel it already!!  And it was definitely a weaker movement.  Even with standard form of toes UP, because I’ve focussed so long on the lateralus, that muscle seems to take over now, so a form adjustment was called for if I want to bring the lagging aspect up.  I noticed a significant drop in the weight and reps I was able to complete, confirming to me the weakness and the need. 

So when I got to the squats and leg press, I continued the theme, using wider stance on my squats and wider and lower foot placement on the leg press.  Once again, the reps and weight were lower, but I am definitely feeling the pump in the right place, so I think I hit it pretty well.  I don’t want to completely neglect to outer aspect of my quad, but I definitely will be using these adjustments for a while, maybe not for EVERY set like I did today, but enough to hopefully build a more balanced set of wheels and bring up the overall size I’m shooting for. 

Challenging at age 49 with less than 4 years of serious training??  You bet.  But I’m determined to make it happen!!!

Fun is

1. Training with a friend
2. Your friend is a hot babe in your age bracket
3. Your friend is a national level competitor with years of experience
4. Your friend PUSHES you

Motivation

1. Your training partner is hugely successful
2. She’s hot so there’s NO WAY your woosing out on a set
3. You actually have fun!!

Had a great training session with a BodySpace friend turned flesh and blood in person friend.  What a gem of a human and great gym partner!!!

We did back and tri’s.  Pull ups to warm up.  Then Hammer machine rows, Dumbell rows, cable lat pulls.  Then on to weighted Hammer dips, skull crushers, and cable tricep presses.  Three to 4 sets of each.  (Holly threw in kick backs while I finished my last skull set.  Huge pump, great workout, nice non-stop intensity but still pleasant conversation throughout.  What a BLAST!!

Thanks, Holly.  Anytime, anywhere!