SO………
ONCE AGAIN. No ha seriously, after this past blog entry I still was kicking my ass but the past week from Sunday the 15th to the 22nd I took the ENTIRE week off from training myself except for a few short cardio sessions sprinkled in here and there and MAN oh man did that help! This was my first break from training consistently 5+ (with 2 a days) days per week since September! Paired with me being a dumbass the 2 weeks before my break and NOT eating my fruits as supposed to and going so long without a break, and being constantly active my body was like whooooooooooa slow the eff down!!! I started getting dizzy spells during training/cardio and THEN started getting them at work, etc. so then the break!!
So anywho, I started back again yesterday and had THE SHORTEST leg workout I’ve ever had ha but on purpose!! The program this week is fast (perfect form of course), with NO rest and completed within 45 mins. Yeah I gave this program Coach gave me the side-eye at first, especially with legs but I always have 100% faith in him to kick my freakin ass. MISSION ACCOMPLISHED:
Legs
Workout must be done in 45 min
Giant Set 1 (4 sets of 15)
Vertical Smith Press 521 185lbs each leg
Leg Extensions DP 40lbs
Lying Hamstring Curls 521 50, 50, 65!!, 65!!! woooo!
Giant Set 2 (4 sets of 20)
Walking Dumbell Lunges 521 holding 10lb plates 40 steps total ea set
Jump Squats DP Done on smith machine with bar
Walking Side Lunges 521 Holding 25lb plate
Giant Set 3 (4 sets of 20)
Standing Calf Raise DP 35lbs
Seated Calf Raise DP 25lbs
Standing Plantar Dorsiflexion (1min)
February 24, 2009 at 1:10 pm
Legs on the quick, that’s challenging. I’ve gotten three upper body, 2 arm, and 2 ab exercises with at least three sets of each done in 45 minutes, but I haven’t accomplished that on Legs, yet. Hoping you have continued success with your Program (and glad to know you are less likely to pass out at work)-
Fazer