Well, folks. It happened. I missed a workout. Unsurprisingly, it was the run I was meant to do on Saturday. That whole day just got super hectic, and before I knew it I had to choose between running or bailing on plans with friends at the very last minute.
But all is not lost! I got to the gym today, and I was back with a vengeance! I moved up in every single lift, and I'm insanely thrilled. Technically the weight on my squat is the same as last week, but last week I wasn't able to complete all my reps. This week, I did! Hooray!!
Here are the new numbers:
Squat: 45 lbs x 5 reps, 75 lbs x 5 reps, (115 x 5 reps x 3 sets)
Leg Curls: (65 lbs x 15 reps x 4 sets)
Leg Extensions: (80 lbs x 15 reps x 4 sets)
Note: Done as circuit.
Hip Abduction: (130 lbs x 15 reps x 4 sets)
Hip Adduction: (85 lbs x 15 reps x 4 sets)
Note: Done as circuit.
Leg Press: 190 x 10 reps, 230 x 10 reps, 270 x 10 reps, 310 x 10 reps
Sit-ups: Set 1: 45 reps, Set 2: 30 reps, Set 3: 20 reps
Diet today is pretty average. I had spaghetti for lunch, I'll be having homemade beef stroganoff for dinner, and lots of protein supplements in between. Gotta make sure I keep these gains going!
Showing posts with label Legs. Show all posts
Showing posts with label Legs. Show all posts
Monday, May 20, 2013
Monday, May 13, 2013
Week Two: Day Six
Today was...disappointing. It's "my time of the month" and I had heard that the changes in hormones could have a negative impact on lifting for many women, but I've never experienced it before until today.
I tried increasing my weight on squats by 5 lbs, but failed. The most frustrating bit of all is that I felt I had the strength to lift it, but I just couldn't push myself as hard as I normally can. It was a strange feeling.
Everything else stayed the same weight, with an extra set on a couple of the machines. Hopefully this really is just a hormone fluctuation thing, and next week I can keep moving up in weight. Otherwise, I've got some serious diet revisions to work on.
My lifts for today:
Squats: 45 lbs x 5 reps, 75 lbs x 5 reps, (115 lbs x 3 reps x 4 sets)
Leg Extensions: (65 lbs x 15 reps x 4 sets)
Leg Curls: (50 lbs x 15 reps x 4 sets)
Note: Done as circuit.
Hip Adduction: (80 lbs x 15 reps x 4 sets)
Hip Abduction: (125 lbs x 15 reps x 4 sets)
Note: Done as circuit.
Leg Press: 180 lbs x 10 reps, 220 lbs x 10 reps, 260 lbs x 10 reps, (300 lbs x 10 reps)
Sit-Ups: Set 1: 45, Set 2: 25, Set 3: 15
Diet was decent. I had about a 1/2 cup of chicken breast for lunch, a protein drink after my workout, a fast food dinner from Wendy's, and a Detour protein bar to snack on.
As you've probably noticed, fast food is a staple in my life. I'm extremely unhappy about that fact. It will be the hardest thing to change about my diet do to the inherently hectic lifestyle we have to lead. The military has unpredictable hours, super late nights, and not a lot of "free time," but I'm trying my best to learn to work around it to better my diet. It's certainly a difficult process though, so hopefully by the end of this month I'll have made some measurable improvement.
I tried increasing my weight on squats by 5 lbs, but failed. The most frustrating bit of all is that I felt I had the strength to lift it, but I just couldn't push myself as hard as I normally can. It was a strange feeling.
Everything else stayed the same weight, with an extra set on a couple of the machines. Hopefully this really is just a hormone fluctuation thing, and next week I can keep moving up in weight. Otherwise, I've got some serious diet revisions to work on.
My lifts for today:
Squats: 45 lbs x 5 reps, 75 lbs x 5 reps, (115 lbs x 3 reps x 4 sets)
Leg Extensions: (65 lbs x 15 reps x 4 sets)
Leg Curls: (50 lbs x 15 reps x 4 sets)
Note: Done as circuit.
Hip Adduction: (80 lbs x 15 reps x 4 sets)
Hip Abduction: (125 lbs x 15 reps x 4 sets)
Note: Done as circuit.
Leg Press: 180 lbs x 10 reps, 220 lbs x 10 reps, 260 lbs x 10 reps, (300 lbs x 10 reps)
Sit-Ups: Set 1: 45, Set 2: 25, Set 3: 15
Diet was decent. I had about a 1/2 cup of chicken breast for lunch, a protein drink after my workout, a fast food dinner from Wendy's, and a Detour protein bar to snack on.
As you've probably noticed, fast food is a staple in my life. I'm extremely unhappy about that fact. It will be the hardest thing to change about my diet do to the inherently hectic lifestyle we have to lead. The military has unpredictable hours, super late nights, and not a lot of "free time," but I'm trying my best to learn to work around it to better my diet. It's certainly a difficult process though, so hopefully by the end of this month I'll have made some measurable improvement.
Monday, May 6, 2013
Day Six: Legs and Abs
Day Six is complete! Today was my absolute favorite lift of all: SQUATS! I, again, made a less than smart choice and went for the same weight I used to squat before my big lazy hiatus, but it worked out again, and I'm proud to say I am now exactly where I left off when I quit lifting. I was hoping to take a photo of my weights sitting happily on the squat rack to show you all today, but unfortunately my gym doesn't allow any photos while other people are in there. You know, for dignity's sake. That's 100% understandable, so I didn't argue much. Maybe next time I'll be alone! But for now, you all will just have to be happy with my daily report, so here it is!
Squats: 45 lbs x 5 reps, 75 lbs x 5 res, (110 lbs x 5 reps x 3 sets)
Lying Leg Curls: (50 lbs x 15 reps x 4 sets)
Leg Extensions: (65 lbs x 15 reps x 4 sets)
Note: The two exercises above were performed as a circuit, with as little rest between sets as possible.
Hip Abduction: (125 lbs x 15 reps x 3 set)
Hip Adduction: (80 lbs x 15 reps x 3 sets)
Note: These two were also made into a circuit with little to no rest period.
Leg Press: 180 x 10 reps, 220 x 10 reps, 260 x 10 reps, (300 lbs x 10 reps)
Sit-ups: (25 reps x 3 sets)
Walking home was brutal. It's only about a half mile from my house to the gym, but every time I stepped off the curb, I felt as though I would collapse. Doing Leg Presses after Squats completely destroyed me, and I feel absolutely amazing. Even though I seriously considered curling up on a bench by the sidewalk rather than drag myself all the way home, I had a huge smile on my face the entire walk back. I know tomorrow's going to hurt, but it's going to be the best kind of hurt. It'll mean I'm getting stronger, and that I'm one step closer to the body I dream of having.
I love you all, and I'll see you again soon!
Squats: 45 lbs x 5 reps, 75 lbs x 5 res, (110 lbs x 5 reps x 3 sets)
Lying Leg Curls: (50 lbs x 15 reps x 4 sets)
Leg Extensions: (65 lbs x 15 reps x 4 sets)
Note: The two exercises above were performed as a circuit, with as little rest between sets as possible.
Hip Abduction: (125 lbs x 15 reps x 3 set)
Hip Adduction: (80 lbs x 15 reps x 3 sets)
Note: These two were also made into a circuit with little to no rest period.
Leg Press: 180 x 10 reps, 220 x 10 reps, 260 x 10 reps, (300 lbs x 10 reps)
Sit-ups: (25 reps x 3 sets)
Walking home was brutal. It's only about a half mile from my house to the gym, but every time I stepped off the curb, I felt as though I would collapse. Doing Leg Presses after Squats completely destroyed me, and I feel absolutely amazing. Even though I seriously considered curling up on a bench by the sidewalk rather than drag myself all the way home, I had a huge smile on my face the entire walk back. I know tomorrow's going to hurt, but it's going to be the best kind of hurt. It'll mean I'm getting stronger, and that I'm one step closer to the body I dream of having.
I love you all, and I'll see you again soon!
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