Been a bit of a while...Life's crazy, and I have got to learn to NOT let that depict whether I blog or not! RIGHT??
I had an amazingly intense leg workout today! I am not trying to put on size as much as I am tone up, as I'm training for a figure competition!
I started with Smith Machine Squats (unassisted). 6 set of 8-12 reps
set #1: 45lb bar w/10lb plates
set #2: 45lb bar w/20lb plates
set #3: same as #2
set #4 45lb bar w/25lb plates
set #5: 45lb bar w/30lb plates
set #6: 45lb bar w/35 plates
I super set these squats with 1/2 dumbbell calf raises & sled calf raises, 6 sets of 15 reps.
set #1: 20lb dumbbells 15 calves, feet slightly turned out *first position
set #2: 20 lb dumbbells, toes straight forward
set #3: 20 lb dumbbells, slow raise and lower, in turned out position again.
set #4: calf sled machine-45+ 25=70lb (140 total + sled) toes slightly turned in
set #5: calf sled machine-same weight, toes straight ahead
set #6: calf sled machine-45lb plates only, toes turned out
After a set of each of the following I ran 2 minutes in between...
step ups w/15lb dumbbells- 3 sets-12 reps
super set w/walking lunges wi/abdominal twist 10lb plate-8 lunges per leg, 3 sets
Running in between continued here...
Leg extension 90lb-double leg-2 sets of 12 reps
Leg curl 70lb-double leg-2 sets of 12 reps
Leg extension-50lb single leg-final set of 10
Leg curl 30lb-single leg- final set of 10
Stretched. Drank protein. Ate salad. Blogged
Time for bed!!!
Stay Strong. Stay focused. Whatever your goal is....YOU'VE GOT THIS!!!
*oh, yeah...I showered