Monday, September 19, 2005

A heavy, high volume "buffing"leg workout


My leg workout I did this evening:
Warmed up with 8 min on the r-bike with 4 1 min. intervals
Squats
45x15
95x15
135x10
135x8
145x10
Seated calf raises
3x70x15
Leg press
200x15 followed by calves to failure
380x10 followed by calves to failure
380x10 followed by calves to failure
290x15
Hack Squat
focus on butt
90x25
90x25
180x10 full 10 short for butt
Smith lunges
2x10x90
Dead lifts
one set of 10x115
low back tightened up, yikes!
Leg extensions
135x15 out/in
165x12 +5 in
185 x10 +5 in
185 x10 +5 in
Leg curls
75x10x2
90x8 + 60x6
75x10
Calf raises (standing)
260x20 (straight and in)
345 x 15 +8 out
Walking Lunges
2 sets w/ 30# DB's of 15 per leg

This was a good workout, it took a total of 1hr15min! Even though I was sick last week I can really tell that I have gained strength during my "building phase". Lifting without creatine is not as much fun, but my waist is already much smaller (the lifting belt is too big again).
I was very hungry all day. And I really didn't eat much less than usual, it is my body knowing that I am trying to make it smaller! I think that after a few more days like today, I will get in a groove.
I will be sore tomorrow!
I will sleep good!

-Sweet dreams, Michelle