Today was the beginning of the heavy week and back to hitting the squats and SLDL's for the ol' 5x5's with a twist like i always do. The workout went pretty good but did want to have spots on some of the heavier sets and i got there today and stuck it nice and deep! I was just wanting to see what kind of caloric burn i would get from the leg workout so i wore my HR monitor and let me tell you I got my HR up there and burned some good cals-in fact [B]965 cals[/B] burned during the session. Talk about HIIT, when you hit the weights it really is another version of it being very anaerobic and sprint spurts built in as you go during your sets! another thing to show how close HIIT resembles weight training and why both are just so good for you in terms of burning calories and retaining lean muscle as well as doing enough to stimulate the heart enough to be good for it in that respect. Nothing does it for the body, whether you are male or female, like the weights DO!
Squats- 3 warm ups of 12,10,8,
working sets 4 sets of 5 and a set of 2
295x5,315x5,5, 325x5, 355x2
I also finished this with a back off set on my leg press for 20 reps and like I have said I have the BFS leverage leg press and this machine is the same one Joe has and due to the way the machine is made it is made to be a variable resistance exercise, like when you use chains or bands, the resistance increases as the the leg press moves towards full extension which makes it a better choice to use than the regular constant resistance of most leg press machines in the gym that move up and down on a track(that would be most 45 degree leg press machines except if your gym has the cybex leg press-this one is also variable resistance). Love the machine and i knew that there was something a little different than the machines we usually see in the gyms today that just slide up and down the track!
I was very happy with these numbers after my last go around with my lifts! I have kind of cleaned up my diet right now for a bit and I think it has helped me to where I feel with the amount of food i a getting is just enough to start to lose fat, but at the same time I feel like I am getting stronger as well so I also think there is muscle beginning to be added on to me! I am not really tracking the numbers, but i think I am really coming close to these numbers 225 protein/ 135 carbs/ 40-45 fat for a total near 2000 cals so its going well and the weight is starting to settle just above 155.
SLDL's- 1 warm up for 10
255x5,275x5,305x5,325x5,345x2, then my back off set of seated leg curls for a set of 20 reps
Calves-Leg press calf raises
6 sets of 6-10 reps and then some drop sets!
