Sunday, February 5, 2012

Quads







Saturday is quads again, I have been "over training" for several weeks, hitting hamstrings twice a week and quads twice a week. Soon, I will change that and go back to one quad day, one hamstring day and then a combo leg day (both quads and hams).


This over training has resulted in my legs being sore in one place or another constantly, and I mean all the time. Seems I get a moment when they start to feel OK, then I hit them all over again.


Saturday I arrived at 6:00 a.m. opening and warmed up on the treadmill, then stretched. I walked down towards my favorite power rack and as I got there Alan stuck his face in mine and says "Are ya deaf!!?" He had been following me trying to get my attention, but my music was way too loud. He was going to San Francisco and wanted to know the name of a restaurant we had talked about.


I then started in on my squats. I noticed that both of my quads were bruised, odd. They both had bruises in just about the same location. I couldn't figure out why.


I warmed up quite a bit, 45 pounds, 65 pounds, 85, 95, 115 and finally started in with 135 pounds, 10 reps. I am concentrating on maintaining the same strength in each leg as I rise up from the squat, I have been "shimmying" as one leg is stronger than the other, and I get partially up then veer to the left and then up, an odd movement and not desirable.


I actually think I may have conquered it today! But we won't find out till Roy watches me from behind on Wednesday.


I finished 3 sets and moved to the Leg Press. Again, several warm ups and then 4 sets of 10 reps at 450 pounds (plus the weight of the machine).  I know I should be able to do more on this, but it is only the second week I have used it, and haven't used it in ages since before this. 


Then up to the Leg Extension. Again, not something I typically use, and I may start using it before squats, I haven't decided yet. Warm up then 5 sets of 10 reps at 110 pounds. I am actually seeing more muscle and definition in my quads, I am super excited!


I have a busy day with my brother planned, so need to get some cardio or conditioning done now, I will not be able to do anything later. Saturdays the entire Basketball Court is taken over by men playing.....basketball! Can you imagine? So I really cannot go use the facility, I decide to hit the stairstepper for 20 minutes.  I forgot how boring it can be, at least on the stairmill my feet move! But they were all full so this is all I could do.


8:05 and I am done! Home for coffee and breakfast of 1 cup egg whites scrambled, 1 whole fried egg on top and a small serving of steel cut oats with peanut butter....


In the shower I figure out why I have bruised quads, it's the Donkey Calf Raises. The 3 plates hanging down between my legs. The chains from the dip belt hit right where the bruises are. I have got to change my calf training on Monday.