littlemelissa’s BodyBlog

I tried out a new leg workout yesterday and I really enjoyed it. I hate doing legs so I think I finally found the right program. I got it off of BB.com so we’ll see how it works for me. The only "draw back" was that the gym was packed last night so I couldn’t get a bar or heavy enough dumbbells for the stiff leg deadlifts.  I’ve never incorporated those into a leg workout and really wanted to try it. Anyways, here’s the workout I used.

 LEG CURLS-20REPS/30LBS

LEG EXTENSIONS-25REPS/40LBS

STIFF LEG DEADLIFT-I didn’t get to perform these but you’re supposed to do 15 reps

LUNGES-20REPS (EA. LEG)/TWO 15LB DUMBBELLS

ONE-LEGGED LEG PRESS-20 REPS (EA. LEG)/50LBS

SQUATS-15REPS/90LBS

STANDING CALF RAISES-25 REPS

I did 20 minutes of cardio on the treadmill in the morning… I had it set on random hill at 6mph and did this leg workout in the evening.

I have developed a PT plan for my Soldiers which I think hinders my progress toward my own goals. I do PT with my section 5days a week and what I have planned for them does not always coincide with what (such as body part or a cardio/not cardio) I have planned for that day. I hit the gym after work to concentrate on my specific plan. I do love it and they seem to as well. And they are improving so I’m extremely proud of them. This is the the basics of the plan:

Monday-Sprint Workout/weight training

Tuesday-long distance run/weight training

Wednesday-sprint workout/weight training

Thursday-long distance run/abs

Friday-Change up

Sat and Sun are rest days (obviously)

Sprints usually consist of "last man up" runs, Fartlek, or "jog, race, sprint" runs. There is also a pretty steep hill down the street that we sprint… up, over, and around.

Long distance is either 4+ mile run or run at a certain pace for 45-60min… some cardio days I will switch out a run with bike, treadmill or elliptical work.

I rotate weight training btw upper and lower body and will usually incorporate an abs workout on Monday or Tuesday.

I call Friday a "Change Up" day cuz that is usually something unusual or tough just to break things up a bit. A "change up" can be a ruck march, combatives training, card PT or Boot Camp Friday. I love Boot Camp Fridays! We concentrate on plyometics, static, and partner assisted exercises.

Hey all! Just wanted to say "hi". I will be using this blog to track my progress as a competitor and model. I’m about to go grocery shopping so I will write more later. Thanks!