Floral Apron Adventures: Part 22 - 23
by, 03-27-2010 at 01:48 PM (453 Views)
Well, yesterday, Friday 26th March, was my planned day for training legs and off I went to the gym. But I was not in a good mood and my heart was just not in it, so I wussed out of my workout. Naughty naughty I know. Slap my 'flat' behind! LOL. I still worked hard but only did cardio. I switched it up between the bike, stepper and the elliptical to break the monotony. I also only did 10minutes of that on the elliptical as any more makes me feet go numb. It's an ongoing problem. I'm not sure if it's shoe related or maybe back related. I trained for 50 minutes total with heart rate above 150 and up to 180. I utilised some intervals and it was not pleasant but the exercise sure as hell improved my mood, so for that, I was grateful.
Saturday 27th March 2010
20 REP TORTURE
Niggling thoracic pain overnight and into this morning, so I decided to lighten the loads on squats to avoid snapping in half. You know, 'cause that would have been awkward and messy to clean up.
Barbell Box Squats to just below parallel (sit on box) 20 reps x 3sets x 20kg barbell
Leg Extensions 20 reps x 3 sets x plate #7 Oh GEEZ these were horrendous straight after 20 squats
Incline Leg press 20 reps x 80kg, 120kg ,140kg (308lb)
Seated calve raise 3 x 20 x 30,40,50kg
Leg curls 20 x 37.5, 50, 50
Standing calve raise 20 reps x 30kg, 35kg, 40kg (88lb)
Swiss ball Bridging with 10kg plate on legs 20 reps x 2 sets Could feel hammy's, glutes & lower back burning
Goblet squats 20 reps x 15kg DB plus push aparts I LOVE THESE!
Stretching from Tim Hull's Functional Correction Manual
Oh, I also did 10 reps of SLDL's from a box (trying to lower barbell past foot level to stretch out the hammy's). But then a circuit class started and I was booted out of that area. Didn't have time for a warmdown on bike at end of session as I had to pick up the kids from the childminding area.... so I opted for stretching and mobility work instead. I feel like I've had an amazingly productive session given the back complaint. Just goes to show, you don't need super heavy weights all the time to have a good workout. Volume can be killer.
Day off tomorrow. Contemplating taking the kids into Sydney (ANZ Olympic Stadium at Homebush) to watch the Mighty Bulldogs! I plan on filming the players warming up at some stage and posting it on Straight To The Bar for all to see elite athlete's warm up methods. If not tomorrow, maybe filmed another time when I'm not watching the kids...
Gotta run. The kids want me... MUMMY MUMMY MUMMY!!! Ughhhh. Hope you're all well. Thanks for reading.