Friday, March 25, 2011
Roll with Me
My quads were tight and sore on Sunday, as I have mentioned this is unusual, so I needed to take care of them.
Saturday is leg day- I train legs twice a week and I may need to move to one, as I am not recovering fast enough. There are some who will say that if you are training right, meaning as hard as possible, you should not be able to train more than once a week.
I train hard, even in my own eyes I am a certified beast and have been told that by many men who are qualified to know a beast when they see one.
This workout could easily benefit a man or woman, just change the weights a bit. I would like to hear how you do like it and how you feel afterward.
Here was Saturday's training:
Reverse Crunch on an incline 3x10 bodyweight
/ superset with
Hanging Leg Raise from a power rack, tilting pelvis back 3x10 bodyweight
Deadlifts 5x10 155 pounds
Front Squats 3x10 125 pounds
Back Squats 3x10 135 pounds
Glute Ham Raise 4x10 10 pound weight
Reverse Hyper 4x10 with 2 pound ankle weights
(I am pretty tired now)
Seated Leg Curl 3x10 70 pounds
Standing Calve Raise 3x10 135 pounds / superset with
Seated Calve Raise 3x25 70 pounds
Then a short break and 30 minutes on the stairmill.
If you can train twice a day I would recommend doing the cardio in the afternoon or evening instead. Studies have shown that sessions lasting longer than 1 & 1/4 hour really are more detrimental to muscle building, so try to keep it right about there. I will talk more on that at another time, but for now you may notice that those who seem most successful are not necessarily those who train the longest!
Mondays, Wednesdays and Fridays I will do my cardio after work. 20 minutes..that's it.
The deads and squats alone are enough to work over many people.
I don't usually do many machines such as the leg curl and extensions until I get close to a competition, as these are not considered "mass building" and are associated more with cuts and definition. I will do extensions and RDL's along with lunges on Tuesday.
Soon I will take the deadlifts out as these are not really a "Figure" type of exercise...but they do your entire body good!
Rolling is important, it can help you stay healthy and recover faster. This picture was taken Sunday evening and rolling was so painful I felt nauseous doing it, I had to stop and come back several times. SC taught me to roll through the pain, until the pain stopped, then roll 30 more times. I couldn't, it hurt too much.