Well I’m feeling super after a kick a** leg workout this morning. I got up a little earlier because I wanted to do a longer workout to make up for a fun weekend with family. I took Friday-Monday off from the gym while traveling to Massachusetts to spend some much needed time visiting my sister, dad, and grandmother…and even got a surprise visit from my brother on Saturday! It was awesome and after going HAM last week at the gym, it was good to have a few days off to rest and allow my body to recuperate. Sidebar: even though I know that rest is just as important as working out, I have to admit I often feel guilty for taking more than a day or two off from the gym. Of course, if someone else told me they were sore and felt like they needed several days or even a week off, I’d encourage them to take the rest rather than overdo it…funny how it’s easy to give advice but not always easy to follow it!
Anyway…back to legs. I am proud to say that I’ve still been using the power rack instead of the smith machine…If you remember, I blogged about making that switch on my birthday last month. Today I started off with a lil cardio on the elliptical and then went straight to squats. Normally, I do seated leg curls & extensions first (and on the same day as squats), but I know squats use a lot of energy and you generally get more power if you do those first. So I did a warmup with the bar and then did a combo of narrow and wide-legged squats for 15 reps each at 10, 15, 20, and 25 lbs. The weight is moderate, but I know if I try to go heavier right now, I’ll sacrifice form.
Next up, 3 sets on each leg of weighted static lunges with 15lb dumbbells. Emphasize the glutes and give them a good squeeze on the way back up, and you’ll feel those puppies burn! haha It hurts so good! Followed those up with donkey kicks for 3 sets of 25 reps each leg with foot to the sky and 25 reps each leg with a lateral raise. You start off feeling okay, but toward then end, your booty and thighs will be screaming. Trust me.
In the spirit of true masochism, I finished up with a combo ab/side leg raise for 3 sets of 20 reps each leg, and wrapped it up with about 100 calf raises (50 with toes pointed straight, 50 pigeon-toed).
I’m hoping for a little delayed onset muscle soreness (DOMS) tomorrow morning…Told you I was a bit masochistic 😉
On that note, have a super week!
Ciao for now,