Another Leg Day! Another Video!

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We all know leg day can really suck. Probably one of the hardest muscle groups to work because most of the time it’s not just your legs your working. Legs are the primary focus, but it’s always a full body workout! Front squats today were interesting, I definitely need to consult with someone to make sure I’m using correct form. It’s so hard to tell and there are so many ways to hold the bar with the front squat. Today I tried both ways. In the video you’ll see me holding with the bar across my chest and not video’d I was holding the bar with my hands (almost like I’m about to overhead press it). I will get some help on Thursday and Saturday and will utilize what I’m going to learn next Weds.

As for the rest of the workout….. talk about doing everything I hate. Bench step ups… walking lunges….and plyo lunges…. EW! BUT I can’t get better if I don’t working on things that are not comfortable. I did it, I got through it and I did all 4 sets that I was supposed to do! SO WIN! Endurance is making a come back! Here’s what I did:

  • 10 min Stair HIIT – 1 min intervals- fast/slow
  • Barbell Front Squats
    • 5 sets; 12, 9, 6, 3, 12 (changing weight each set)
  • Tri Set
    • Bench Step up
      • 10 each leg (15 lb DB each hand)
    • Walking Lunges
      • 10 each leg (15 lb DB each hand)
    • Plyo Lunges
      • 10 each leg no weight
  • 5 min burn out Jump Squats
    • 2×15; 2×12; 1×10; 1×12

Enjoy all the colors of the leg day!

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Leg/Cardio Day

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I guess it’s not really pseudo leg day but actual leg and cardio day. I was feeling lethargic and didn’t want to get up, but as I was convincing myself to stay in bed, that jolt of energy hit me and I got up. Normally I would already know what I’m training and what exercises I’m going to be doing and how many sets and reps but lately I’ve been just winging it when I get to the gym….horrible I know! Lol!

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Today I got to Xsport (because it was 4:20am and LA fitness doesn’t open until 5am…) and decided on leg day….sort of….

I started off with Leg extensions. I did 2 warm up sets of 45 reps each (15 half rep low, 15 half rep high and 15 full reps). Then proceeded to 4 sets of 10-12. Felt good.

Moved on to seated leg curls. I did 4 sets of 10-12. Nothing fancy here.

My next thought was to just do the stair master for an hour but wasn’t feeling the boringness of doing the same motion over and over for an hour so instead I did 5 rounds of this:

  • Walking lunges holding 20 lb DB, 10 reps each leg
  • On the stairs
    • 1 min skip a step
    • 1 min sideways looking left
    • 1 min backward
    • 1 min sideways looking right
    • 40 sec sprint / 20 sec slow

This was awesome!!!! I never felt bored and I felt awesome at the end!

Stumped

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I haven’t written in a couple days because I have been stumped about what to write about and am currently not feeling excited about anything new. I have a lot coming up in the next few weeks and that stuff is currently pre-occupying my mind. I’m still lifting every other day, for some reason my immune systems seems to not be too happy with me right now when I workout two days in a row, so I’m taking it easy. I’m doing Kris Gethin’s workout plan still and I’m actually loving that. Yesterday was leg day.

The exercises consist of 4 sets. The first 2 are sets of 10, the third set is 10 reps then drop weight rest 10 seconds and do 20 reps, and the fourth set is 10 reps drop weight rest 10 seconds do 20 reps, break 20 seconds then 10 reps.

So the exercises were:

Lying Leg Curls

Smith Machine Feet Forward Squats

Leg Extension

Leg Press

Stationary Bike for 30 min.

Oye, on top of that, I came home and decided that my husband and I would rip up our deck, so more cardio!

I’m hoping if something comes up in this brain of mine, I will write about it! Until next time!

FINALLY! Fully Hydrated!

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I finallllly feel back to normal.  Yeeesh!  I will have to admit the break felt good and really had me focus more on nutrition.  I didn’t bring the camera today.  But had an awesome met con/leg day!

What is met con you may ask!  Met con stands for Metabolic Conditioning.  What is metabolic conditioning?  Metabolic Conditioning or metcon is a mix of work and rest that is done to get the desired effect.  I like to do this time to workout when I know I don’t have a lot of time to be in the gym.  You can do 20 min of metcon work and leave the gym a hot sweaty mess if you put the right amount of intensity.  HIIT (high intensity interval training) is a form of metcon.  Circuits are another form of metcon.  Today I did a FastPhysique metcon circuit where I did 6 exercises with lots of reps and timed myself to see how long it took me to do the circuit.  This time I only had to do it one round.  This is what I did and it took me 8 minutes to do it with just a 45lb barbell:

  • (15) strict overhead barbell presses
  • (20) upright rows
  • (25) front squats
  • (30) deadlifts
  • (35) overhead push presses
  • (40) barbell back squats

This was awesome!!!!  I actually did this as a warm-up for my leg day because I haven’t been in the gym in a while.  For the full FastPhysique program, this would be the whole workout, but I’d also be working out 6 days a week.  

The rest of my leg day consisted of:

  • 3×15 seated calf raises; 90lbs
  • Superset
    • 4×12 leg press; 180lbs
    • 4×15 sumo goblet squats; 27.5lb dumbell
  • 2×12 Lying Leg Press; 78lbs/ DROPSETS 2X12; 78lbs/58lbs (my feet felt like lead walking up the stairs after this)
  • 12 min cool down on the bike; 2 miles 
  • 10 min Aaptiv stretching

Click here if you would like to read more information regardin metabolic conditioning from an article from Men’s Fitness.

Leg Day Collage

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Trying something new?  Here’s a great set of exercises to do for an effective leg day!

Squats!  

Keep your back tall, do not hunch over.  These can be done with a bar on your back or with dumbbells at your side.

Around the World 

Again these are a new favorite for how many areas get hit doing these!  They work your legs and your core!

Deadlifts 

These can be done with dumbbells, like I am doing above, or with a bar.  To get more of a hamstring stretch keep your legs straight with a slight bend in your knees.

Have fun!