Wednesday leg day was no joke, it was not a lot of high intensity but we were lifting heavy weights and yesterday at spinning I could really feel it was paying off…lol
So we started out with some light warm up exercises and at this point neither me or MrsL knew what was coming our way. First out was warming up the hips by doing side walks in with a rubber band between our feet, 10 down and 10 back and I will admit I could still feel last Wednesdays leg day.
Anyhow when the walks was completed we carried out two a set of dumbbells and did 10 single leg romanian dead-lifts before we finished out on slow single leg squats.
We only did two sets of these before we started the real deal of the day…because it was very heavy weights and we kept on challenging it every at set with a rep count of 12-15 we had to take longer breaks in order to before the next set. I believe that every one have their least favorite machine to workout and mine is leg extensions but there is nothing to do about than to push through the pain and get it over and done with!
The following exercise followed in the same foot steps as the leg extensions but this time around it was the leg press and at every set Jonathan added another plate.
Although the workout started though we still had the “worst” to come and I guess a leg day without the barbell squats will leave you painless but that is not what we are paying for 😉 When we were only doing 8 reps per set we ended up doing for 4 rounds of it but when the last set was finished we took off some weight and kept on squatting until the legs could take no more. At that point we shredded some more weight and was back on it again until exhaustion and when we were finally done the legs were trembling!
It had been a lot of single exercises and I think this was the first real circuit except the warm up. we kept on working with the barbell and did back wards lunges from a box combined with hamstrings curls.
It’s funny how the sweat was dripping like I was running intervals and my heartbeat was way up high but I guess sometimes you will work the cardio in a different kind of way. We finished out this crazy leg day the same way as we started it…Romanian dead-lifts from a box taking them deep down low…
I never blogged about my friday workout but it was an insane upper body history and coming in this morning we kept on pushing for a total body workout. We haven’t been using the barbell that often lately but today we started out with 15 curls straight into 15 shoulder pushes. We were really pushing the shoulders on friday so I was a little sore but I find it so effective using different equipment still targeting the same muscle group.
Today working the shoulders
Friday one of the exercises working the shoulder and pecks.
The circuit didn’t finish there so we moved on to the TRX and did 15 pull ups and although you mainly work the back, arms and the pecks you also should contract the gluts so the backside of the legs gets a nice burn 🙂
The next movement was a build up and started with 15 regular pushups, round #2 15 push ups from a bosu ball and for the final round I was supposed to do 15 pushups with the hands on the bosu ball and the feet through the loops of the TRX. I will admit that I only did 14 as my hands was slipping of the ball and I pretty much hit failure. We finished out the circuit with a 1 minute high resistant on the bike.
The next circuit was as long and intense as the first one. We started with 20 hammer curls followed by 10 shoulder raises to the side and 10 shoulder raises to the front. I don’t think I ever will like the shoulder raiser but I do believe you should practice a little extra on the thinks you don’t like because most likely you suck at them and that’s why you don’t like em 🙂
We moved over to the tire and did 30 weighted step up, dips and 10 barbell weighted lunges. Instead of kicking the cardio hard this time we gave out core some attention doing 30 seconds leg raises, 30 sec oblique crunches, 30 double crunches and a 30 sec extended plank, I love the extended plank because it is painful in a nice way 😉
The last 5-10 minutes we finished with intervals on the rope finishing off the shoulders and arm (and some legs). I think this is the first time I am actually sitting down and relaxing today and I can really feel how tired my upper back, neck and shoulders are. It will be interesting to see how I feel tomorrow morning, I’m glad I’m not running with my arms… lol