6 August 2013

15:00 min + 5:00 min treadmill, .95 miles

Seated Leg Press
   1x10x190 2x10x230 1x5x270
Hip Adduction
   4x10x120
Prone Leg Curls
   1x10x65 2x10x80
Leg Extensions
   3x10x70 1x9x115
Glute Machine
   3x10x112.5 (each leg) 1x5x150 (each leg)
Hip Abduction
   1x10x50 1x10x70 1x10x90
Rotary Calf
   1x15x165 1x15x170 1x15x215 1x10x215

14:17 min + 3:00 min bike, level 5, 3.64 miles

Post workout meal:  2 egg beaters and 2 slices of white toast

This was actually supposed to happen last night, but I fell asleep before I could go.

My legs are starting to show a little definition

I added 1 exercise (hip abduction) and modified another (for seated leg curls to prone leg curls).  I found the prone leg curls to be a little more difficult as I felt more isolation in my hamstrings than before. I will consider whether to return to the seated position or stick with the prone before I return to the leg group next week.  The hip abduction exercise was brand new. I went too heavy on the last set, as was evidenced by the fact I had to really jerk my hips open on the last few reps. That will be corrected for the next session.

The max set on the seated leg press is significant in that it marks the first time I ever pushed weight greater than my own body weight on any exercise.  This was a max set so the reps were limited, but that's fine by me.  I'm rather happy with this milestone and I hope it's the beginning of the trend.  The best part will be when the weight starts going down.

I'm here 2 hours post-workout and still walking funny as my quadriceps are on the unstable side right now.  I also went heavy on the hip adduction exercises, so that isn't helping.  All in all, while this workout did tire me out quicker than the last (which went amazingly well), I still feel like I got some great work in.  Tomorrow night I will be working my back and hope to make good progress there as well.