Tuesday, September 05, 2006

Mission Annihilate Legs




I had one goal in mind for my workout today…to Annihilate my LEGS! Every millimeter of them

So here is how it went:
Warm up 6 min r-bike
Full Squat 45x15 warm up
Bulgarians body wtx10 warm up

Full Squats 95x10
Bulgarians 30’s x10
Bulgarians 50’s x 6 x 3 sets
2 sets of walking calves in between these
And one set of 10 underhanded pull ups

Full Squats 115x10
Full Squats 135x8 PB!
Some sissy squats with no weight…about 25 reps focusing on squeezing my booty.

Parallel Squats 155x5—by this time my squats were fried!

More sissy squats 3 sets holding the 25 of 10-20 reps
3 sets total of the hammer seated calf raise with 70#’s to failure—about 20 reps each set

Dead lifts
135x10---Romanian
135x10---conventional
155x10x2 conventional

Walking lunges 55#’s on back
2x30steps

45degree hack squat
90+machinex15 reps various foot position, going very low to hit upper hammies

The other seated calf
70#’sxfailurex3sets various tempos and foot positions

Smith Lunges
90+machinex10x1 set on ground and 2 sets on a step

Abs Roman chair knee ups
3 sets to failure—killers of about 50-60 reps each set—some to the sides in there

Leg curls
90x10,8.5

Leg extensions
110x10
150x8
170x6 +110x10 feet out

Went home nauseous
Now off to bathe myself and the kiddos to prepare for beddy bye!
-M