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Leg Workout Inspiration

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So, here’s my leg workout for Tuesday. Tell me how you like it, yes?

Squats: Warmup: 25 25, then 45 45 45 55 35 One minute rests at first, then two minutes for the last three sets.

Hell yeahhh! Feeling good.

Then,
[weaver_youtube http://www.youtube.com/watch?v=fdKn5WqZgzQ percent=80]

[weaver_youtube http://youtu.be/oQBdrCfrr7U start = 76 percent=80]

Extension+Curl Supersets! Sets of 20 x 5 sets for 100 reps total each! I did a set of 20 extensions, then 20 seated curls. Drop sets were used when going heavy and maxing out before I hit 20. I even did multiple drop sets ’til I reached 20 in the later sets. Also a 10 second breather pause. Just make it to 20 hard, max effort, all out reps then, SWITCH!

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Calves!

My “10 in 30 Calves Madness” Rests limited to 10 seconds, repeat 10 times for a total of 100 burning reps!

Then, seated 5 sets, then calves on compact sled machine 12×3 like in the video below.

[weaver_youtube http://youtu.be/T5dWsf6GmiQ start=37 ]

 

WORD!
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Thurs, Nov 11: Another Circuit- Legs, Chest, and Back

Another circuit today. Mixed it up with Legs, Chest, and Back. Push/pull baby!

Deadlifts 3x
Pullups – Added assisted pullups after maxing out on regular ones 4x
Incline Bench on Hammer Machine 4x
Pushups 3x
Narrow Rows 3x, Wide rows 2x
Cable Xovers 3x

No cardio. Ran out of time and was way too hungry. Had a Grilled chicken caesar from Mc Donalds after my protein shake (25g protein) and an apple. 2.5 hours later, had edmame (cooked soy beans).

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Fri, Oct 22: 2 weeks of cardio

2 weeks of cardio

Today, is the two week mark of doing regular cardio. For the last two months, I hardly did any cardio while I was on the 10 in 30 plan as prescribed. I had done cardio once a week. Now, in the last two weeks, I have done cardio 11 times in 14 days.  I mostly did HIIT in different forms:

  • Constant speed jog, around 20 minutes
  • Constant speed jog, around 20 minutes
  • HIIT on Spinning bike, adjusting the intensity and/or speed every minute for ten minutes
  • Two sets of the high jumps and heavy-bag kick boxing, around 10 minutes
  • Step Mill on Fat Burner Plus setting for 12 minutes
  • Outdoor running including 3 all out ‘run-like-a-zombie-is-chasing-you’ sprints followed by a few ‘so-you-can-actually-breath-again-and-not-drop-dead’ walks
  • A run followed by a sprint followed by step ups during my ‘park workout’
  • Spinning bike HIIT 15 min.
  • HIIT run: treadmill incline up to 18% for 15 minutes (that’s a pretty steep incline on the super incline machines)
  • Spinning bike HIIT 15 min.
  • 15 min HIIT run incline up to 18%

I will do cardio at least 3 days a week ’til I drop my fat to 9% and watch my carbohydrate intake. I’ll mostly eat carbs for breakfast only, and after my workout. Of course, I’m not perfect, so I’ll occasionally have that late night bowl of cereal or the afternoon peanut butter and jelly sandwich.

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