I am officially in Mexico vacation mode! I will be jetting off to Tulum in less than 4 weeks, and am heading full throttle into training hard and eating clean. I feel way more bikini-comfortable than I did a few months ago, but I definitely have a ways to go before I get to where I want to be!
This morning I started off this new-found beast mode with my first attempt at drop-setting my lifts on my own. For those of you who don’t know what a drop-set is, it’s basically a pyramid style workout . You can begin as if you are doing your regular workout (ie. 4 sets of squats at specified reps, beginning small and adding weight as you go). However, when you reach the top of your workout (the heaviest), you are far from finished!
The drop-set starts at your heaviest weight. You do as many squats as possible until your muscles have reached failure. You then rack the barbell, reduce the weight quickly (20-30lb increments if squatting), and immediately begin your next set without resting. Again, you don’t stop squatting at this level until you literally cannot squeeze in another rep. You do this until you have reached the lightest weight (barbell, 45lbs). Essentially, the goal is to prolong your exercise by ending at a lower weight once you have pushed yourself to failure with the heavier weight. Ideally, each set includes many more reps than what you typically do.
The first time I gave this concept a shot was with the trainer/boyfriend. We did this with chest presses and side laterals, but he handed me the weights as I went, making the system much faster. If I had done today’s workout with someone there to help me switch out my weight, it probably would have been even harder than it was. But I am too much of a chicken to ask for help.
I went to LA Fitness at 5am, and my workout was as follows:
Warm up on cross ramp
Push ups (real ones, yay!) 4 sets/10 reps
Squats, 5 sets beginning at 75lbs and ending at 145lbs/ super-setted with 15lb dumbbell curls
Drop-set Squats, 135lbs to 45lbs
Military press, 30-50lbs, 5 sets
Drop-set military press
Hamstring Curls, 65lbs, 4 sets/12 reps
Cool down, quick 5 minute bike ride
By the time I finished, all I wanted to do was chop my legs off and lay right there on the floor for the rest of the day. People can work around me, I thought. My legs were wobbly, I was walking into things, and I probably looked like a lunatic.
In addition to confusing my body and challenging myself at the gym, I am eating even cleaner than I had been in the past! Way more fruits and veggies, structured meals, “calorie counting” – but not neurotically (just to have an idea of just how much I am consuming), and even more water and green tea (if that’s even possible.
Mexico, here I come!