Friday….Heavy Legs
Had a good pump in the gym today. Today was the third day with the new supplements. Not sure if there is a big difference, although I am making steady gains in lifts/weight load. This may all be naural, although I can feel an increased focus. For whatever reason, I didn’t have much trouble pushing past the points where I normally would exhaust. I tried to focus on really engaging the intended muscles and holding/squeezing at top of the contractions. Needless to say, my bum is really screaming right now. Hope I’ll be able to get up those stairs tomorrow when I go out to do Saturday morning sprints/stairs. I did do the box combo (jump squats/step overs/step ups @ 3 heights) that figure competitor Titone did in her training legs video (it’s on my home page). I didn’t use any added weights b/c it was my first time, but my legs were definitely screaming at the end. I will definitely keep these in my heavy legs rotation. May even do them on ab/cardio day.
So, here is how today’s training went:
Abs:
Hanging Leg Raise 3 x 15
Ball Pikes 3 x 15
Decline Weighted Crunches 3 x 25
Legs:
Squats 15×2/12/10/8/6/15 (shoes off, feet 2in further apart each set)
Lying Leg Curls 15/12/10/8/6 (superset w/)
Standing Single Leg Curls 15/12/10/8/6
Weighted Hyperextensions 15/12/10/8/6
Box Squat Combo (jump squat/step-up/step-over @ 3 levels) 15/12/10 x 3
Stiff Leg Dead Lift 12/12/10/8
Adductor/Abductor/Plie’ Combo 25/25/20 x 4
Cardio:
30 minutes on incline treadmill (alt forward walk/backward jog)
I leftt he gym feeling pretty good. Tomorrow supposed to be HIIT (sprints/stairs/mountain walk) only, but I think that I may go in to do some extra shoulder/tricep work. I wasn’t feeling so hot on Wednesday, so I think my workout was not up to par. I suppose my body really did need that rest yesterday.
Happy Taining!
