Day 9 review
What a workout and day. I'm spent 11pm.. Today I took my fasted vanillean and was at the gym 45 minutes later. I broke a sweat quickly again. I was wearing a hoodie and snow hat beanie lol. I have been noticing that I am feeling much harder and thin skinned all over, and today was no different.. Upper abs and whole outline of abdominals stRting to push through nicely while other areas feel like they are growing and responding nicely to the new lifting program.
Today's leg workout left me sore within a few hours of completion .. Not looking forward to waking up tomorrow lol.
Started off with 15 minutes of jogging on 2.5 incline at 6-8 mph. With a couple sprints at 9-9.5 thrown in for 200 cals even
Trap deads (I have arthritis in lower back so don't laugh at the weight fckers) - warmup 135 x8 directly Into 185x5 then 5x5x210lbs
Superset with
Sumo squat on two benches- 5x10x65lbs
1 min rest between ss
Leg curl- 3x15x110
Superset with
Leg extension- 3x15x115
No rest just back and forth
Abductors and adductors I wanted to superset but couldn't due to soccer moms engulfing the machines.
Adductors- 15x100,110,120 straight thru no rest
Abductors- 15x100,110,120 straight thru no rest
Glute machine- 2x15x75lbs
Hypers- 1 set of 50
Seated calves- 3x20x70lbs each side
Donkey calves- rest pause 6 plates x 100 (50,25,25)
Did some assorted ab work including over head side bends, trunk twists, roll outs, and Swiss
Ball crunches- really felt this workout afterwards.
Moved onto the prowler!! Did pushes and pulls walking 40 yards focusing on full stride and form.
2 plates push pull
4 plates push pull
6 plates push pull
4 plates push pull
2 plates push pull
10 total trips took me 15-17 minutes I wasn't sure but solid pace
Finished with LISS incline walk for 15 minutes and another 200 cals
Not a traditional leg workout but my legs r quite large already.. And they grow like weeds. And I hit them 2 other days with the hip flexor/low back PT I do.. So a lot of work on leg day isn't needed! As I said, sweated a lot, feeling leaner and tighter by the day.. On to day 10, back!