Post by Nelda Newton CFT, SFN on Mar 8, 2012 20:56:33 GMT -5
Heavy Legs
Cardio/Warm Up
Elliptical - 15 minutes; burning 188 calories
Squats - from 10" box
. 65% max x 5
. 77% max x 3
. 88% max x 1
. 95% max x 1
. 100%max x 1
Heavy Walkouts
. Max + 70 lbs
. Max + 90 lbs
. Max + 110 lbs
Leg Press - Straight
. 200 lbs 3 x 20
Leg Press - Calf Raises
. 200 lbs 3 x 20
Leg Press - Sumo
. 200 lbs 3 x 20
Getting much more comfortable with the box squats. Now able to focus on the lift and not the box. Feeling good about these tonight.
Whew! on those heavy walkouts!! I like handling the increased weight. Walking back about 4 steps, then doing 5 or so mini-reps to get the feel of the weight on my legs. Walking back into the rack afterwards is a workout in itself!! These feel good at the time, but are tremendous compression on the spine. I found that I get good relief on my back by hanging from the chin-up bar afterwards, 3 sets of 10 seconds or so.
Cardio/Warm Up
Elliptical - 15 minutes; burning 188 calories
Squats - from 10" box
. 65% max x 5
. 77% max x 3
. 88% max x 1
. 95% max x 1
. 100%max x 1
Heavy Walkouts
. Max + 70 lbs
. Max + 90 lbs
. Max + 110 lbs
Leg Press - Straight
. 200 lbs 3 x 20
Leg Press - Calf Raises
. 200 lbs 3 x 20
Leg Press - Sumo
. 200 lbs 3 x 20
Getting much more comfortable with the box squats. Now able to focus on the lift and not the box. Feeling good about these tonight.
Whew! on those heavy walkouts!! I like handling the increased weight. Walking back about 4 steps, then doing 5 or so mini-reps to get the feel of the weight on my legs. Walking back into the rack afterwards is a workout in itself!! These feel good at the time, but are tremendous compression on the spine. I found that I get good relief on my back by hanging from the chin-up bar afterwards, 3 sets of 10 seconds or so.