I've had a rough week, but a killer workout is really all I need to get my sight focused back on my goals. Once I have an amazing workout, my whole mood can be changed for the better. It's incredible to me how I can walk into the gym having forced myself to go because I had lost all motivation, and walk out feeling like a boss ass bitch. That's the power of the iron, folks.
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I had an awesome back workout Saturday, and when I was doing T-bar rows in the corner with the Olympic bar and seated row handle, a trainer teaching a woman back squats commented how I was adding a good amount of weight for a girl. I did two plates (which isn't even my max, just sayin'...) and after a set of that he commented that I had amazing form and that to be honest, he doubted I could lift it. But he was proven wrong. He also congratulated me on my lack of fear of the weight room unlike most females, my motivation to lift super heavy, and lastly he said he was trying to figure out why all the boys in the gym kept staring at me wide-eyed but not approaching me. He said he figured it out that they thought I was a beast but were way too intimidated to approach me for fear that I could out-lift them, which the trainer proceeded to tell me I probably could do. Best thing I've heard all week.
Honestly, people at my school, especially girls, tell me all the time that I am super inspiring and I am a badass because I lift but I usually just smile and think they're only saying that to make me feel better about myself. However, when a muscular trainer at a badass gym tells me this, I seem to believe it. I know that sounds stupid, but it's kind of like when you're in middle school and your parents say you're beautiful as opposed to the hot jock saying you that you are beautiful. On top of the awesome back workout, his kind words really motivated me to smash the rest of my workout, which trust me, I did.
Yesterday may have been even better. It was LEG DAY a.k.a. my favorite muscles to train, and I did my beloved squats but knew I was stuck at the same weight for awhile and really wanted to go up. I was scared though, because I didn't have the person I usually train with to spot me. But if you know me, you know I am a social butterfly and I am absolutely not afraid to ask someone to spot me. I asked this very nice gentleman who gladly agreed to but looked hesitant, as if he doubted my ability to squat the given weight. However, once I got started and I got my reps in, he told me I had excellent form and amazing dedication to the gym for someone my age (and gender). Things like this really make me smile because I truly do want women and teenagers to understand that they CAN kick ass at the gym just like any other "meathead." It also tells me that since I've been receiving a plethora of comments on having good form, I'm truly glad that when I first started lifting, I took extra precaution focusing on form rather than trying to let my ego get in the way and lift as heavy as possible because now I can lift heavier AND have good form and it feels fucking spectacular.
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Okay, now that I'm off my high horse, I'll share with you the marvelous leg workout that I was blessed with yesterday:
1) Barbell Back Squats - 10 sets of 20 (warm-up), 15, 12, 10, 8, 6, 8, 10, 12, 15 reps
Note: I did a pyramid scheme, so I started out light and went to my set for strength (6 reps) and then worked my way back up. Absolutely killer. Make sure you focus on form with squats! It's easy to round your back but keep that bitch straight and try to look up. You DON'T have to go ass to grass (these can be bad for your knees but they do have a time and place in any workout regimen with lighter weight) but make sure you're AT LEAST doing parallel. NO QUARTER REPS!!! Anywhere from 2-3 minutes rest between sets.
Note: I did a pyramid scheme, so I started out light and went to my set for strength (6 reps) and then worked my way back up. Absolutely killer. Make sure you focus on form with squats! It's easy to round your back but keep that bitch straight and try to look up. You DON'T have to go ass to grass (these can be bad for your knees but they do have a time and place in any workout regimen with lighter weight) but make sure you're AT LEAST doing parallel. NO QUARTER REPS!!! Anywhere from 2-3 minutes rest between sets.
2A) Leg Press (wide stance) - 3 x 12, 15, 15
2B) Leg Press (narrow stance) - 3 x 12, 15, 15
2B) Leg Press (narrow stance) - 3 x 12, 15, 15
Note: This was a superset. As soon as I finished my reps with a wide stance (feet apart), I went straight to narrow stance (feet together). I did 12 at first (my goal was 15) but I realized I went slightly too heavy. The last two sets I moved the weight down slightly and got to 15 (barely). The weight you choose shouldn't be too easy but shouldn't be too heavy. Find a weight that challenges all that you have in you to finish but isn't too hard/easy. 1 minute rest between sets.
3A) Walking Lunges - 3 x down and back (any open space in your gym)
3B) Elevated Barbell Hip Thrusts
Note: Superset. The space I used for walking lunges was long and challenging to go down and back. Don't choose a space where you only can take a few steps before turning around. I tend to go lighter on walking lunges because they're slightly more difficult than doing them stationary and I want to drop the back leg as far as it can go while maintaining a good stretch. For the hip thrusts, I simply used a box for box jumps and rested my heels on there and placed the barbell I used for the lunges across my hips and thrusted upwards, holding it a bit to feel the burn in the glutes. Again, I didn't go too heavy. 1-2 minutes rest between sets.
3B) Elevated Barbell Hip Thrusts
Note: Superset. The space I used for walking lunges was long and challenging to go down and back. Don't choose a space where you only can take a few steps before turning around. I tend to go lighter on walking lunges because they're slightly more difficult than doing them stationary and I want to drop the back leg as far as it can go while maintaining a good stretch. For the hip thrusts, I simply used a box for box jumps and rested my heels on there and placed the barbell I used for the lunges across my hips and thrusted upwards, holding it a bit to feel the burn in the glutes. Again, I didn't go too heavy. 1-2 minutes rest between sets.
4) Leg Extensions - 5 x 12 (dropset)
Note: For my dropsets, I usually give myself anywhere between 5 to 10 seconds to rest after I finish a set, then I drop the weight by 10 pounds and rock out 12 more reps. Your quads should be cussing at you by the end of these. 5-10 second rest between sets.
Note: For my dropsets, I usually give myself anywhere between 5 to 10 seconds to rest after I finish a set, then I drop the weight by 10 pounds and rock out 12 more reps. Your quads should be cussing at you by the end of these. 5-10 second rest between sets.
5A) Lying Hamstring Curls - 3 x 15
5B) Machine Glute Raises - 3 x 15 (each leg)
Note: Superset. I didn't go super heavy on the hamstring curls--only enough to wear me out but still leave enough energy to finish the glute raises.The glute raises were also done with a light weight because at this point, your legs should be screaming with pain. After ten sets of squats, mine definitely were. Some gyms don't have either machine, so if you have a leg extension machine, you can do hamstring curls standing up, or you can use a bench and put a dumbbell between your shins and curl it. For the glute raises, you can put a light dumbbell between your hamstring and calf and get on all fours and lift the leg up, squeezing the glutes. 1 minute rest between sets.
5B) Machine Glute Raises - 3 x 15 (each leg)
Note: Superset. I didn't go super heavy on the hamstring curls--only enough to wear me out but still leave enough energy to finish the glute raises.The glute raises were also done with a light weight because at this point, your legs should be screaming with pain. After ten sets of squats, mine definitely were. Some gyms don't have either machine, so if you have a leg extension machine, you can do hamstring curls standing up, or you can use a bench and put a dumbbell between your shins and curl it. For the glute raises, you can put a light dumbbell between your hamstring and calf and get on all fours and lift the leg up, squeezing the glutes. 1 minute rest between sets.
6) Prowler Pushes - 5 x down and back
Note: I used the same space as I did with the walking lunges. Some gyms aren't privileged enough to have prowlers, but if your gym does have one, use it! You don't have to do these, I just wanted to do some conditioning to finish out my leg workout and get a little cardio action. I used a heavy enough weight to really tax my muscles. I had two guys comment that the weight was more than I weighed but they were impressed that I managed to push it down and back--another reason why I love people who compliment my work ethic at the gym! Sprinting down and back with the prowler is no joke. I was absolutely DYING by the fifth round of these and my legs were on fire but it was SO worth it; these are so fun and I can't wait to do them again! 1-2 minutes rest between sets.
Note: I used the same space as I did with the walking lunges. Some gyms aren't privileged enough to have prowlers, but if your gym does have one, use it! You don't have to do these, I just wanted to do some conditioning to finish out my leg workout and get a little cardio action. I used a heavy enough weight to really tax my muscles. I had two guys comment that the weight was more than I weighed but they were impressed that I managed to push it down and back--another reason why I love people who compliment my work ethic at the gym! Sprinting down and back with the prowler is no joke. I was absolutely DYING by the fifth round of these and my legs were on fire but it was SO worth it; these are so fun and I can't wait to do them again! 1-2 minutes rest between sets.
7) Seated Calf Raises - 5 x 15
Note: I don't go too heavy with calves after leg day because at this point, I just want to go home and put my legs up. I rounded out the leg workout with this calf exercise, and I hold the contraction of the calves at the top of the rep. Killer. 30 second rest between sets.
Note: I don't go too heavy with calves after leg day because at this point, I just want to go home and put my legs up. I rounded out the leg workout with this calf exercise, and I hold the contraction of the calves at the top of the rep. Killer. 30 second rest between sets.
How's that for a tiring leg workout, eh? I always say challenge yourself with your weight selection. It shouldn't be so easy that by the end of it you feel like you can do 10 more sets of squats! After this I was shaking--I couldn't even text properly. I should also add that one of the men that commented on the prowler pushes was there with his 12-year-old son who copied me with the prowler pushes and said he wanted to be as strong as me, LOL! So cute. Starting 'em out young! (And no, the boy didn't go too heavy with any exercise because I know people like to make the argument that lifting too heavy too young stunts your growth. The dad made sure of it, don't worry guys.)
If you do the workout, make sure you let me know and tell me what you think! Happy Monday! (And by the way, if you watch the BroScienceLife videos on YouTube, you'll know why I just purchased this shirt hehehe.)
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