Tag Archives: leg workout

Body Building – Legs – Day 31

Day 31 (59)

fear

It’s taken me three days to sit here and write this entry. It’s the holidays and to be perfectly honest, I haven’t made the gym a priority this week. I’ve been spending most of my holiday time off being domesticated and spending time with my kiddos, but tomorrow it’s game on and I am ready! I will be doing arms/abs/cardio.

After the below leg workout, I was sore for two days. hah You’d think with the amount of leg work I do, I wouldn’t get sore anymore. I guess increasing some of the weight and throwing in the extra credit does the trick.

Kick It!

Leg extensions: 2 warm-up sets with lighter weight for 30 reps with 40 lbs.

Wide stance barbell squat: 2 lighter sets of 15 reps @ 45 lbs., 2 heavier sets to failure @ 95 lbs.

Vertical Leg press: 170 lbs. – 4 sets of 8 reps

Walking Barbell Lunges: 40 lbs. –  3 sets of 20 reps

Plie Dumbbell squat: 40 lbs. – 3 sets of 15 reps

Standing Seated calf raise: 90 lbs. – 3 sets of 10 reps, last set to failure

Donkey calf raise or Leg press calf raise: 170 lbs. – 3 sets of 10 reps, last set to failure

Extra Credit:
Dumbbell lunges – 50 lbs. – 3 sets of 10

Body Building – Chest/Abs/Cardio – Day 30

Day 30 – (58)

push ups

I decided that I wanted to run through phase 2 again since I liked the plan so much. This is day 58 for me, but I’m going to just date it as day 30 because that is the actual day in the program. I killed my abs last night and wow, I am tender from mid rib to below my navel. Sweet! I love feeling sore after a good workout. It’s actually pretty rewarding as weird as that may sound. Here’s what I did.

Wide-grip barbell bench press: 45 lbs. – 5 sets of 8 reps (1 warm-up set, 3 reg sets, 1 set of  negatives)

Wide stance push-ups: 3 sets of 10 reps

Cable crossovers: 3 sets of 10 reps

Smith machine incline bench press: 45 lbs. – 3 sets of 10 reps

Side to side push-ups: 3 sets of 10 reps – These take PRACTICE.

Superset:
Toe touchers: 3 sets of 20 reps
Crunches (legs straight in the air): 3 sets of 20 reps
End of Superset

Extra credit while on mat:
Russian twists:  with 10 lb. medicine ball 3 x 20

Roman Chair leg raise: 3 sets of 10 reps

Cable crunches: 3 sets of 10 reps

Extra Credit:
Superset
Sit ups on a decline bench – holding a 25 lb. plate. 3 x 10
Russian twists on decline bench – holding 25 lb. plate 3 x 20
End of Superset

Cardio: 30 minute – medium intensity cardio (running, elliptical, step-mill)

Last chance extra credit:
I did four more sets of 10 push ups. So that’s 70 push ups for today. I had a lot of energy last night apparently.  🙂

Body Building – Legs/Glutes – Day 54

Day 54

barbell-glute-bridge

My glutes are already sore from last nights workout. I made sure to squeeze my glutes HARD during the barbell glute bridges (pic of exercise above). I used a fixed barbell (don’t do that- haha), but next time I need to use an Olympic bar so I can get under it, instead of lifting it and placing it on my hips. I’ll be able to lift more weight and be a little more comfortable that way.

50 lbs. wasn’t enough to make me feel challenged at rep 8. I could have done 50 reps with 50 lbs.  A major drawback to this exercise is that it’s almost bordering on gym porn, but don’t let that put you off too much because the benefits outweigh the negatives. I still believe squats and deadlifts are the best mass builders, but you can activate the glutes and squeeze hard doing the Barbell Glute Bridge, so here is how to do it.

  • Sit on the ground with a loaded barbell over your legs (don’t go too heavy to start). You may want to add a pad to the bar as it can become quite uncomfortable. Roll the bar so it is directly above the hips then lie flat on the floor.
  • Now start by driving through the heels, extending your hips vertically through the bar. Your weight should be supported by your upper back rear delts and the heels of your feet.
  • SLOWLY extend as far as possible and squeeze that contraction hard at the top, then reverse the motion to return to the starting position. 

Remember you will activate more of the glutes at the top of the movement so no point going too heavy and just doing half reps!  Pay close attention to form and the mind muscle connection on this exercise, your butt should be burning (like how your calves burn after a high volume workout).

Burn Baby Burn

Leg extensions: 2 warm-up sets with lighter weights ( 40 lbs. ) of 30 reps

Wide stance barbell squat: 95 lbs. – 6 sets of 8 reps

Seated leg curl: 70 lbs. –  4 sets of 8 reps, last set to failure

Single legged deadlift (foot on bench): 40 lbs. – 4 sets of 8 reps

Barbell Glute Bridge: 50 lbs. – 4 sets of 8 reps

Donkey calf raises:  Calf press on horizontal leg press machine: -110lbs. – 3 sets of 20 reps

Seated calf raises: 3 sets of 20 reps

Body Building – Legs – Day 51

Day 51

cake

I felt like I was pretty weak in my leg workout tonight. I could have pushed a lot more on my vertical leg presses, but I was lazy and didn’t want to get up and add more weight. Terrible, I know. In my defense, my hamstring are still really sore from my last leg training FOUR DAYS AGO. I suppose it was from pushing 250 on my extra credit leg presses and the 6 sets of wide stance squats at 95 lbs. Yeah, that’d do it.

-Segue-

Squats: Make no mistake, the classic barbell squat is one of the cornerstones of countless great lifting programs. It trains everything from your quads, glutes, and hamstrings. I just found the below link that has 27 variations of squats! Christmas miracle maybe?  It also has some video clips and this girl isn’t playing with her pistol squat. Jealous! I HAVE to do this. As soon as my legs recover, it’s on!!! Speaking of recovery.. I need a protein shake pronto…

She’s got legs!

Narrow stance squats: 2 light sets of 45 lbs. Olympic bar x 15 reps and 2 heavier sets of 95 lbs to failure

Vertical narrow stance leg press: 70 lbs. – 4 sets of 8 reps (could have done more weight)

Barbell step-ups: 30 lbs. -4 sets of 8 reps

Walking barbell “double” lunges (step- down-up-down): 30 lbs. – 3 sets of 20 reps

Single leg barbell squats (foot on bench): 30 lbs. – 4 sets of 8 reps

Leg extensions: 90 lbs. – 3 sets of 10 reps, last set to failure

Seated calf raise: 80 lbs. – 3 sets of 20 reps, last set to failure

Encyclopedia of squats weblink

Body Building – Legs – Day 47

Day 47

squats

One of the best exercises for you, whether you’re trying to build muscle, lose weight or both is the squat!

However, it’s also one of the most difficult exercises to do properly unless you actually know what you’re doing.  Let’s take a look at why this exercise is so great, and then how to perform it properly for maximum results and minimal chance of injury.

Squats work a LOT of muscles in your body. If you’re looking to burn fat, you want to do exercises that trigger as much of your body as possible so it’s all getting worked.  On the other side of the coin, if you’re looking to build muscle, your legs and back can put on the most muscle in the shortest amount of time. Sweet! Gimme some quad mass!

A few tips to remember:
Squat down until your thighs are at least parallel to the floor. If you don’t go down that far, you’re cheating yourself and doing a fake squat.  Go way down, and you’ll feel it in every muscle in your leg.  This will give you a really strong core along with strong legs and a strong back. If you can’t use any weigh yet, that’s OK! Just practice your form (sideways in front of a mirror) with just your body weight until your comfortable with the position and movement.

Do not to extend your knees past your toes. If you’re doing the squats right, you should be sitting back with your ass out and back straight. It may feel a little weird sticking your butt out like that, but that’s the way to do it. It helps prevent your knees going over your toes.

Don’t arch your back. The best way to make sure this doesn’t happen is to keep your head up when you squat, and KEEP YOUR ABS tight throughout the whole exercise (that’s right, squats will even work your abs).

Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward.

GROW a pair! (of legs)

Leg extensions: 3 warm-up sets with lighter weights (30 lbs.) of 30 reps

Wide stance barbell squat: 95 lbs. – 6 sets of 8 reps
I also did an extra credit set of 12 reps. with just the Olympic bar and went ALL the way down each rep.

Seated leg curl: 40 lbs. – 4 sets of 8 reps, last set to failure

Single legged deadlift (foot on bench): 4 sets of 8 reps -0- I read this wrong at the gym and did single leg squats with 30 lbs… Damn it.

Barbell Glute Bridge: 20 lbs – 4 sets of 8 reps

Seated calf raises : 75 lbs. – 3 sets of 20 reps

Extra Credit:
Leg Presses: 3 sets of 10 reps. I did my 1st and 2nd set at 200 lbs and went for 250 on my third set.

Body Building – Legs – Day 44

Day 44

leg 1

There’s some eye candy for ya. Leg training engages large muscles, is physically demanding, and burns lots of calories.  Leg training is especially important for athletic, aesthetic, and anti-aging purposes.  Strong legs are built by consistent, variable, and challenging resistance workouts.  Cardiovascular work alone is not enough to maintain optimum muscle development for strength and stamina.

Since my post was so long yesterday. I’ll keep this one short.

Narrow stance squats: 2 light sets – (45 lb. Olympic Bar) of 15 reps and 2 heavier sets to failure (100 lbs)

Narrow stance Leg press: 70 lbs – 4 sets of 8 reps – was too light, should have added more

Barbell Step-ups: 30 lbs. – 4 sets of 8 reps   Extra Credit – I did 20 reps

Walking Barbell ‘Double’ Lunges: 30 lbs. – (step- down-up-down) 3 sets of 20 reps

Single Leg Barbell Squat (foot on bench): 30 lbs – 4 sets of 8 reps each leg

Seated Calf Raise: 70 lbs. – 3 sets of 20 reps, last set to failure

Leg Extensions :- 100 lbs. – 3 sets of 10 reps, last set to failure

Body Building – Leg Day – Day 38

Day 38

leg

Have you ever felt drained, dizzy or even nauseous after an intense weight training session? Well guess what? You should experience one of these symptoms each and every time you properly work out your legs. I felt this mostly after getting off the leg pres machine tonight – just a few seconds of dizziness. I was pushing 230 lbs. and weigh in at – holy s***, I just weighed myself and my scale showed 105 lbs. I will weigh myself at the gym tomorrow and see what that shows. I’ve been holding at 116 for the past year or so, but haven’t weighed myself in well over 2 months. Hmmm.. that’s almost kind of concerning. I still have tons of muscle and really don’t look any different. I think that ghetto scale is wrong.

Anyway, when training your legs, you’re basically working half your body in one session. Training your leg muscles doesn’t only work your lower half; it actually works your entire body, increases your heartbeat and gets your blood flowing to help burn fat and work your cardiovascular system.

Working out your legs is also crucial to maintain a nice symmetry, which is simply the proper balance between the size of each and every one of your body’s muscles. (In layman terms, it means you won’t look like a Popsicle, with a muscular upper body and chicken legs)

Quad Killer

Leg extensions: 2 warm-up sets with lighter weight (50 Lbs.) for 30 reps
           Extra Credit: Leg Extensions  3 sets of 110 lbs. x 10 – added another 10 lbs. this round

Wide stance barbell squat: 2 lighter sets of 15 reps (45 lb. Olympic Bar) , 2 heavier sets to failure (100 Lbs x 8) – added another 5 lbs since last time. Next time all add another 5 for a total of 110 lbs.

Leg press: 230 lbs. – 4 sets of 8 reps – added 15 lbs since last time

Walking Barbell Lunges: 30 lbs. – 3 sets of 20 reps – went down 10 lbs from last week. I was shaky during this set.

Barbell Step-ups: 25 lb. barbell – 3 sets of 10 reps

Plie Dumbbell squat: 45 lbs. – 3 sets of 15 reps

Sitting calf raise: 90 lbs. – 3 sets of 20 reps, last set to failure

Leg press calf raise: 190 lbs. – 3 sets of 20 reps, last set to failure