This week I was short on time so I modified my workouts and they ended up being very effective. I had to make the rests short, do a lot of supersets and giant sets and knocked off some sets. Since I decreased the volume a bit, I jacked up the intensity, used perfect form, slow controled reps and squeezed at the top/bottom of every rep (basically the way I should always be doing it). These workouts really got my heart rate up which is perfect since my goal right now is fat loss. It was almost like having another cardio session. And all my muscles are sore. I love that. I am going to try this again next week with different exercises.
Training
Fri, 2010-07-16 17:39
Training
Fri, 2010-07-16 17:55
#1
Good Stuff Annette...sometimes get getting back to basics can be an eye opening workout!!
Tue, 2010-07-20 19:41
#2
Legs today. I did the box squats everyone has been talking about on here and I loved them. I didn't go quite as heavy because I did it very slow and controlled and wanted to get the form down, but because I did it that way, I really felt it. It did however do a number on my knee so I couldn't do much more than body weight step ups, stiff leg dead lifts and adductor and abductor exercises when I was done. I may have to dedicate a day for just these squats and then another leg day for the rest of the stuff like lunges and leg presses. Or maybe I just needed to get used to it. I will try them again next week and see.
Thu, 2010-07-22 07:05
#3
Annette...
Do you normally have knee issues when you squat? B/C I wouldnt think that the box squats shouldn't be casing any additional discomfort here.
Way too diversify the workout though!!
Thu, 2010-07-22 19:52
#4
Yes Jordan, my knee is my achilles heel. I broke my femur just above the knee and I have a rod in it. It goes from my knee to my hip. I think the rod and the way it heeled has thrown my knee out of alignment. I have chronic pain, but its really bad when I do legs. Squats and lunges in particular. But those are very necessary exercises to get tight streamlined legs and round, firm, glutes, so I struggle through it. I just try to pick the ways to do it that hurt least. For instance, stationary lunges are next to impossible and I never do them, walking lunges are better and I do them occasionally to mix things up, but reverse lunges hurt least, so I do them most. Leg day usually means a lot of pain in my knee during the workout and for the rest of the day. But the pain eases up as the days go by (never completely pain free unfortunately).
Thu, 2010-07-22 20:23
#5
Wow.....I just read this after complaining about a couple of previous groin pulls. Soon I'll be complaining about broken nails and bad hair days.
Can't imagine how it would be training with a rod in my leg. You got my respect !
Fri, 2010-07-23 10:40
#6
Yeah Annette...that is a big deal...dont listen to anything I say, listen to YOUR body!
Way to stick with it.
Sat, 2010-07-24 07:29
#7
Thanks guys. I do listen to my body when it comes to my knee. Nothing is worth being on crutches for months!
Tue, 2010-07-27 20:33
#8
Leg day again today. My energy was so low! I hit the wall pretty quick into it. But I did get in split squats, Leg press, jump squats and leg extensions and then I did biceps and calves to round it out. My knee was very achy so I was light on the weights.
Thu, 2010-08-26 04:06
#9
Did a push workout yesterday and as usual my chest ends up being the most sore and my tris as well. I don't know why it is so easy to get push ares sore and so hard to get that same soreness on my pull exercises (bis and back). I did kickboxing as well. The last couple classes were like a killer boot camp, but last nigth was true kickboxing. Of course the class is mostly guys so I ended up having a guy for a sparring partner. Uggh. I broke 4 nails and my wrists are killing me. What a great workout though. Twenty minutes of non-stop punching combinations followed by 20 min of non stop sparring. Then 10 minutes of all types of jumping jacks, abs, etc. It is actually fun cardio and a good workout for the upperbody. I had to borrow boxing gloves from my partner last night, but I will buy some next class, definitely necessary.
Thu, 2010-09-02 04:14
#10
schedule has been brutal this week and today I need to fit in Legs and Arms in 45 minutes! I thinks squats, lunges, db curls, bb curls, tri push downs and skull crushers are in order. I need to superset and keep volume low to save time. So I need to go HEAVY today while keeping perfect form to make it count. I haven't done legs in a while. I think I will be hobbling tomorrow. Ok, enough blabbering, off to the gym.
