After taking a rest day yesterday I was so ready for an awesome leg workout today. I love doing legs the day after a rest day because I'm so full of energy and motivation!
I started todays leg workout with squats, followed by dead lifts. I love doing these at the start of my workout because its when I have the most energy to PR in them and really focus!
I began my squats warming up with just the bar and then began my working sets of narrow squats. I choose to do narrow squats today to really focus on my quads; using pyramid sets I worked up through the weights and did 4 reps at my PR and then worked back down the weight. Today I also did box squats to engage my hamstrings and glute's more; these really really burn my ass haha. I chose a weight that I could do 10 reps for 4 sets and focused on squeezing the muscles.
After squats I moved on to dead lifts. Personally, I don't like doing a lot of reps for these as they tire your body out pretty quickly and you may comprise on form resulting in injury. Today I hit a PR, same weight as Sunday but I did 6 reps, then 5, then 4 and then another 3. I probably could have increased the weight but by this stage I was too fatigued and didn't want to risk injury; next time ;)
I then moved on to my supersets. The first superset I did was BB curtsy lunges w/ BB front squats. This is a killer superset, I do both until failure and 4 sets of each; really works your quads and glute's! When doing these I don't like to count the reps, I just go until I can't do anymore and then I try and push 1 or 2 more out, my legs are usually shaking after this.
I continued with the rest of my workout and then finished off with the Hip Abductor machine. I PR'd in this today (hit the highest weight on the machine haha) and did 8-10 reps for 4 sets and then really finished off with a lighter weight pulses until failure for 2 sets. Some people don't like this machine or don't think it works but personally I think its a good end to the workout to finish off your glute's.
I did a little ab work after this, just some hanging leg raises, KB side bends and weighted decline sit ups. Lasted about 10 minutes before I got bored and went home to make food.
I started todays leg workout with squats, followed by dead lifts. I love doing these at the start of my workout because its when I have the most energy to PR in them and really focus!
I began my squats warming up with just the bar and then began my working sets of narrow squats. I choose to do narrow squats today to really focus on my quads; using pyramid sets I worked up through the weights and did 4 reps at my PR and then worked back down the weight. Today I also did box squats to engage my hamstrings and glute's more; these really really burn my ass haha. I chose a weight that I could do 10 reps for 4 sets and focused on squeezing the muscles.
After squats I moved on to dead lifts. Personally, I don't like doing a lot of reps for these as they tire your body out pretty quickly and you may comprise on form resulting in injury. Today I hit a PR, same weight as Sunday but I did 6 reps, then 5, then 4 and then another 3. I probably could have increased the weight but by this stage I was too fatigued and didn't want to risk injury; next time ;)
I then moved on to my supersets. The first superset I did was BB curtsy lunges w/ BB front squats. This is a killer superset, I do both until failure and 4 sets of each; really works your quads and glute's! When doing these I don't like to count the reps, I just go until I can't do anymore and then I try and push 1 or 2 more out, my legs are usually shaking after this.
I continued with the rest of my workout and then finished off with the Hip Abductor machine. I PR'd in this today (hit the highest weight on the machine haha) and did 8-10 reps for 4 sets and then really finished off with a lighter weight pulses until failure for 2 sets. Some people don't like this machine or don't think it works but personally I think its a good end to the workout to finish off your glute's.
I did a little ab work after this, just some hanging leg raises, KB side bends and weighted decline sit ups. Lasted about 10 minutes before I got bored and went home to make food.
Hope y'all had a great workout today and enjoyed reading this. If theres anything in particular you would like me to blog about please ask.
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