Hit the gym rather late today because I didn't have to work.
OMG it was SUCH a mess! People EVERYWERE. As much as I love to see people taking control of their lives and getting into shape – there was still this nasty little voice in the back of my head that kept saying – Will you people get out of MY gym. The people who are REALLY there to change their lives don't bother me, but the gaggle of 20 somethings (sometimes standing in groups as large as FOUR around one machine) who were there to wave weights around and chat with each other really got on my nerves. Oh well, I won't seeing any of them being there tomorrow when I hit the gym at 5:00AM.
After a short warm-up I got ready to hit the weights – leg day! Whoop!
The 45 degree leg press was taken so I grabbed the other press machine. It said it was called "Plate Loaded Squat Press Machine" Pretty much like the machine I normally use but instead of pushing a sled along a track the weights are pushed using a 'levered' system. In the end I ended up using my normal weight so I imagine they are pretty comparable. Only this machine doesn't have any rails for me to smack my knee on. After a few warm up sets – here's what I did:
Leg Press: 500 x 6 / 500 x 6 / 500 x 6
Squats (+Bar): 150 x 6 / 150 x 6 / 150 x 6
Straight Legged Dead Lift: 110 x 6 / 120 x 6
Lying Leg Curl: 90 x 6 / 90 x 6
Seated Calf Raises: 90 x 6 / 135 x 6
Standing Calf Raises: 215 x 6 / 215 x 6
Pretty much decided I can't do standing calf raises anymore – they just KILL my back just under my shoulder blades – I'll have to come up with an alternative for these…
Food today was good - a little low in the calories but there are worse things it could be.
My meals are planned for the rest of the week. I'm SO ready and raring to go.
The workouts for the rest of the week are:
Tuesday: 1.5 mile run and chest/Abs
Wednesday: Back
Thursday: 1.5 mile run and Shoulders/Tris
Friday: Bis/Abs
Saturday: 1.5 miles run
Total miles planned 4.5
Happy Day 1!!!
Holy crap, you are pressing 500 lbs with your legs? DAYUM! You go girl!
ReplyDeleteI feel the same way when the "Resolutioners" show up at the gym and take up all the equipment, and some don't even break a sweat because they're too busy on their cell phones. All the more reason I need to get up at 6am and go, because the resolutioners will be there AFTER work. :)
Here's a suggestion for you regarding the Calf Raises, as this is something I used to do.
ReplyDeleteIf you can, you get an aerobic step, like the ones used in step class etc etc, or something similar, then you put the step under the smith Machine, and when you have the weight level set okay, you hold the bar infront of the top of the Quads, with a Pronated Grip, (Palms facing inwards).
You shouldn't have any trouble doing the Calf Raises that way, as
the bar is not above the Shoulders, so ther will be no compression on the Torso, or Shoulders.
You just have to remember to keep your Heels, or roughly about half of each foot, hanging over the back of the step, so you can get a good range of movement.
Hope that suggestion helps in some way :-).
Keep up the excellent workouts and stats Shawn, you are absolutely flying :-).
Matt
P.S. pity you don't have the mobile phone number for one of those 20 somethings, or you could have rung one of them, and told them in a stupid kiddy voice, that Justin Timberlake was signing autographs downtown, but he was leaving in about 20 minutes, and see how many of them ran out of the gym like speed freaks ;-).
Had another thought for you.
ReplyDeleteIf the first technique is similar to the one you do, and could still cause the same problems, then you could try this one instead.
1. You lie down on a Hamstring Machine, (if yours is used that way), and you flex your Feet in the direction of your Head.
2. You should feel a slight tug on the Calf muscles, (this incidentally is the same method you can use to relieve Cramps).
3. You then Curl as normal, keeping the Feet flexed. You will work the Calves, and there shouldn't be any stress on the Upper Body.
You will however have to cut back a bit on the weight used. About 6lb's should be okay, but if you don't, you may find using your normal Hamstring Curl weight results in about 3 reps.
This exercise will still work the Hamstrings hard, so you are effectively adding some Calf work to the Hamstring work in one go, as a sort of variation on a Superset.
The only tricky part is making sure the Feet stay flexed, as someimtes you may find them start to relax part way through, as they are being held in an unusual position.
This should work well for you, if the previous suggestion still causes your afformentioned problems.
Take care
Matt
Matt -
ReplyDeleteThanks so much for the tips - I'll try some of those alternatives and see how it goes.
No problems. Happy to help.
ReplyDeleteWow! That's some mega weight you're pressing/lifting/squatting. Way to go! It sound like you're off to a great start this year.
ReplyDeleteAnd yah, I know what you mean about the busy gym. Oh well, things should slow down again by Feb., right? ;)