Bench Wench
TID Lady Member
- Nov 30, 2011
- 30
- 2
Leg Day
Walked to the gym knowing it was supposed to get to 108 today for the high. *pffft*
Been a long-ass time since I've done a leg workout and the DOMs I feel from other work this week had me not push too hard today. Want to be able to go back to the gym tomorrow
Took it easy and slow to work back in...next week will be a bit stronger, but today I felt like a pansy and I am not a fan.
Smith Machine Wide Stance Deep Squats
3 sets of 10 with the bar, nice and slow down and back up, squeezing the glutes from the bottom and holding core tight
Leg Press (know some do, but I did not count sled weight)
15@90
12@130
10@160
10@180
9@200
Lying Leg Curls (all sets done on slow count up and a hold midway down, then slow lower to bottom)
12@40
10@40
12@35
Leg Extension (feel like a sissy, but on the plus side, I did a hold at the top on each rep of last set)
12@50
10@55
10@60
8@65
Glute Bridges (added these and have never done them before, just Oly bar for all sets)
3 sets of 10 nice and slow
Shaky-legged my way upstairs to start HIIT...then nearly bit the dust on the first run interval Holy Moly!
20 minutes later and I was sitting catching my breath, making a shake (i.e. working up the courage to try and walk down 30 stairs)
Then walked the 30 minutes home in the heat, sweating just as much doing that as I did doing my HIIT.
Glad that is done.
Walked to the gym knowing it was supposed to get to 108 today for the high. *pffft*
Been a long-ass time since I've done a leg workout and the DOMs I feel from other work this week had me not push too hard today. Want to be able to go back to the gym tomorrow
Took it easy and slow to work back in...next week will be a bit stronger, but today I felt like a pansy and I am not a fan.
Smith Machine Wide Stance Deep Squats
3 sets of 10 with the bar, nice and slow down and back up, squeezing the glutes from the bottom and holding core tight
Leg Press (know some do, but I did not count sled weight)
15@90
12@130
10@160
10@180
9@200
Lying Leg Curls (all sets done on slow count up and a hold midway down, then slow lower to bottom)
12@40
10@40
12@35
Leg Extension (feel like a sissy, but on the plus side, I did a hold at the top on each rep of last set)
12@50
10@55
10@60
8@65
Glute Bridges (added these and have never done them before, just Oly bar for all sets)
3 sets of 10 nice and slow
Shaky-legged my way upstairs to start HIIT...then nearly bit the dust on the first run interval
Holy Moly!20 minutes later and I was sitting catching my breath, making a shake (i.e. working up the courage to try and walk down 30 stairs
)Then walked the 30 minutes home in the heat, sweating just as much doing that as I did doing my HIIT.
Glad that is done.
