My Quads are on FIREEEEE!!

I am happy to say that everywhere from my neck down feels like it has been annihilated by a 5 million ton train. Normal things like changing my clothes, using the restroom and simply walking are NOT coming easy to me today. I am SORE. Which I like because it means I had a kick-ass weekend!

On my lifting days, I focused on increasing the weight, thus resulting in fewer reps per set. I have been told to do this for quite some time now and it really does make a difference.

Friday

I finally went back to my normal routine. I was off for about two weeks because of a weird pain that I was feeling in my knee and was substituting the heavy leg days with long bike rides.

My workout was the following:

Warm-up on Elliptical for 5.5 minutes; 4 Sets/12 modified push-ups; 3 sets assisted pull-ups; 5 sets assisted dips.

Deadlifts: 2 Sets/15 Reps with 40lbs; 2 Sets/15 Reps with 50lbs; 2 Sets/15 Reps with 60lbs.

– Weighted Walking Lunges: 15lb dumbbells – 4 Sets/14 Steps

Hamstring Curls: 4 Sets/12 Reps, weight distribution – 50lbs/55lbs/60lbs/65lbs

Breaks – Front Plate Raises: 10lb plate, 4 Sets/12 Reps

Quadricep Extension: 4 Sets/12 Reps, weight distribution – 50lns/55lbs/60lbs/65lbs

Breaks – Front Plate Raises: 10lb plate, 4 Sets/12 Reps

– Thigh Abductor: 4 Sets/15 Reps, 2 sets level 6, 2 sets level 7

Cool-down: Bike HIIT – 2.81 miles in 10 minutes (Challenge – 2.50 in 10 minutes)

Basically…

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Saturday

Saturdays started off as being optional for me but I have made a weekend workout a requirement for myself.

Warm-up on Elliptical for 5.5 minutes; 4 Sets/12 modified push-ups (2 Sets regular, 2 Sets diamond)

Assisted Pull-ups: 4 Sets/10 Reps; 1 Set 94lb assistance, 3 Sets 88lb assistance

Assisted Dips: 4 Sets/10 Reps; 1 Set 94lb assistance, 3 Sets 88lb assistance

Front Raises (chest on bench): 4 Sets/10 Reps; 10lb dumbbells

Front Raises (back on bench): 4 Sets/10 Reps; 10lb dumbbells

One-hand Dumbbell Rows (left & right): 4 Sets each/12 Reps; 15lb dumbbell

Dumbbell Chest Flies: 4 Sets/10-12 Reps; 1 Set 12 Reps with 5lb dumbbells, 3 Sets 10 Reps with 10lb dumbbells

Seated Arnolds: 4 Sets/10-12 Reps; 1 Sets 12 Reps, 3 Sets 10 Reps; 15lb dumbbells

Cool-down: Bike HIIT – 2.87 miles in 10 minutes (Challenge – 2.50 in 10 minutes)

Sunday

Yesterday my trainer and I went on a long brisk walk in a park by my house. According to MapMyRun we did a total of 5.89 miles, burning 676 calories! Sunday is typically my off day during the week so this was a bonus. I am so looking forward to spring making an extended appearance so I can enjoy the warm weather like we did yesterday!

Overall I feel like I had a really great weekend of exercise! I’m hoping I can do just as well this week and coming weekend.

Squats should be fun today! Yea right!

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2 thoughts on “My Quads are on FIREEEEE!!

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