So already I am behind on my schedule! *grrr* I was SUPPOSED to do leg day on Monday…but hey I guess everything doesn’t always go as planned and we just have to improvise ;). This workout was particularly hard for me, possibly because it was my first time at the gym since I got sick. I didn’t get to get everything in, but what I missed I will add in later on today after work!
15 minute warm up on the elliptical
Leg extension machine x12 (3 sets)
I WAS going to do the leg curl machine afterwards, but you know…some ladies need their social time and thus decide that they need to do it while they are “working out”…. Makes me so angry. DO NOT DO THIS!!! There are people who go to the gym to actually accomplish something rather than exercising their jaw muscles… Have a little respect and consideration for others <3.
Sorry about the rant, might feel a little strongly about this :-p.
Ok :-p I think I got that off my chest ❤
back to my workout…
Smith machine squats (narrow, wide, sumo)
20lbs x12, 12, 12
40lbs x12, 12, 12
60lbw x12, 12, 12
80lbs x7, 7, 7
100lbs x3, 2, 3
Romanian deadlifts (60lbs) and lunges
x20 (deadlifts), 20 (lunges on each leg, so total of 40)
Seated calf raise (in, middle, out)
70lbs x12, 12, 12
75lbs x12, 12, 12
80lbs x12, 12, 12
Dumbbell squat 25lbs for the duration of the song : Wiggle by Jason Derulo (yes I know…I just can’t help myself…)
Side lunges for the duration of the songs: Stay with My by Sam Smith, and Wild Love by Pitbull
I then had to haul a** out of the gym to make to do dinner with Nate and Paige!
So yesterday I officially went on my first bike ride in who knows how many years. It all came back too, I didn’t fall off and face plant onto the cement (yay haha).
Look at my little biker self :-p
Anywaysss… My roommate has been biking to and from work for sometime now and I can see why she does it (besides having a completely crappy car that breaks down on her all the time…). It was a decent workout, and I could really feel it in my quads for the small amount of time we spent riding around the neighborhood. Great way to get out and about, and even participate in some cool fundraisers/charity events (such as the Tour De Cure!).
So what I do is spread my legs so I can feel it in the upper/side of my butt/leg and I do little bounces back and forth keeping the muscle engaged the entire time and squeezing as I go the furthest out I can (“pulsing” is the word I am looking for!).
So 5 turns of 10 bounces (not sure what else to call it lol) 3 sets of each
Sort of like that but I take the bar to one side dip down into a lunge then push back up doing the normal landmine move to the other side, then I dip down into a lunge onto the other side. I did this for 1 minute and I usually rest for 30 seconds and then go again for 5 sets…butt I was a little tired so I had 1 minute on and 1 minute rest x5.
Just make sure to keep abs engaged, and push off your heels, keeping proper lunge form. Do not round the back and watch the bar, if you dip it too low your back rounds and the bar can come out of the plate if you are using one to hold the bar in place! (I believe this is about ittttt maybeh…)
Hip adduction machine
130lbs x 12 (3 sets)
Good nice and long stretching session!!!
Leg day 5-8-14 (word document for those of you who would like to look at it that way!