I did a weights routine for my legs and abs on Thursday morning and I was surprised to find on Thursday night and Friday I didn’t really feel much effect from it.
So I decided I’d try again, with more weight and hopefully more intensity. I changed it about a bit and came up with the bottom plan on this page.
I’m thinking my legs must be stronger than my upper half as after I did the upper weights I was a bit achy. But not one ache after Thursdays legs session. 🙂 Must be all that running eh? 😀
I followed my new plan I’ve set up on the Weights page, and did a full hour of warm up, weights and an abs circuit.
Today I asked for a Barbell this time. 10kg on each end.
For some reason they’re not allowed to have them in the gym and the instructors act like they’re doing me a favour when they get me one. Stupid health and safety rules of the Council. I got my barbell, that’s all that matters to me.
I did 6 sets of double supersets for my legs, then moved onto an abs circuit of 9 exercises (all done 3 times).
Here’s what I did:
I warmed up with 10 minutes on the bike.
With the barbell or dumbells:
Barbell Squat – 3 x 8 – 20kg
Barbell Lunges – 6 x 8 – 20kg
Step up – 3 x 8 – 24kg
Barbell Deadlift – 3 x 8 – 20kg
Single Leg Deadlift – 3 x 8 – 24kg
Beat Your Boots – 3 x 20
On the the machines:
Leg Press – 3 x 8 – 160lbs
Calf Press – 3 x 8 – 160lbs
Adductor – 3 x 8 – 100lbs
Abductor – 3 x 8 – 100lbs
Leg Extension – 3 x 8 – 110lbs
Lying Leg Curl – 3 x 12
Then onto an Abs circuit where I used my Tabata HITT app on my iphone to do the timings of 30 seconds work, 6 seconds rest. I did the circuit three times:
Side Bends (12kg)
Tornado Chop (10kg)
Sledge Hammer (10kg)
V Sit Ups
Floor Toe Reach
After the gym… I went to swim… not a swim session as such… just a nice wee swim and sauna.
I ended up doing a mile (64 lengths) in 30:12 by 400ms FC swim / 400m FC arms only.
I wonder if my legs will be sore tomorrow? 😉