Thursday, December 8, 2011

DAY 1 LEGS

MONDAY OCT 24, 2011

I decided I'd do Legs first. I hate legs cause over the years my legs have gotten so small and weak because of a bad right knee I have. I've torn my ACL twice, MCL once and miniscus once. I've had 2 othoscopic surgeries and 1 total reconstructive surgery. The bad thing about the surgeries is that I've re-damaged my knee since my last surgeries and it has given me trouble ever since. I'm not exactly sure what condition my knee is in technically, but I know it hurts like a mother %*$!#$!

Here is my first Lunch Time Workout:

I only have about 35 minutes to workout so I don't take very long between sets, maybe 30 seconds at most. I may go get a drink of water or just kinda stand there and pace around until I'm ready for my next set.

I walked in the gym, changed clothes and got busy. I went directly to the staionary bike and did 3 miles at about 20 mph. It took me 10 mins & 10 seconds to finish that. It was apretty good warm up cause I was sweatin' pretty good. The thing is that it doesnt take much at all for me to start sweatin'!

Legs

Leg Extensions - 6 sets with 6 different weights and multiple reps:

100 lbs x 15 reps
110 lbs x 15 reps
120 lbs x 12 reps
130 lbs x 10 reps
140 lbs x 10 reps
150 lbs x 8 reps

Leg Press - 5 Sets with 5 different weights at 10 reps each

2 plates x 10 reps
4 plates x 10 reps
6 plates x 10 reps
8 plates x 10 reps
8 plates x 10 reps

Weighted Hanstring Stretch - 4 sets with 25 lbs

Legs a little more than shoulder width apart:

Go straight down in the middle of my legs and stretch my hamstrings as much as possible while holding a 25 lb plate in both hands.


25 lbs x 10-15 seconds
25 lbs x 10-15 seconds
25 lbs x 10-15 seconds
25 lbs x 10-15 seconds

Riding the bike at the beginning of my workout really limited the nuber of exercises I could do in the time that I have. I decided that I'll hit the weights at lunch and then do cardio at night when I get home. There are so many different things I can do at home so I think that will help me be more time efficient. (we'll see!)

DAY 1 is a wrap!
Posted by Joey at 10:16 AM

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