Friday, January 11, 2013

Lesson Learned and Leg Day!

I wanted to re-post the photo of my eats yesterday because I learned a biiiig lesson.

Photo: Super simple eats today. Cottage cheese and oats, turkey chili, and baked chicken with a spinach salad.

I mentioned that my meals 2-4 were super simple, but that's not the bad part. The bad part is that I did not eat enough carbs yesterday and my body totally freaked out. Before these meals I had 2 apple cinnamon protein muffins and my PWO shake with pumpkin and oats, but that with the oats in the picture just wasn't enough. By 2:30 I was STARVING for my 3pm meal, but then when I went to eat it, it just didn't sound good. All I wanted was peanut butter M&M's! I very, very rarely have cravings for bad foods so it was so weird to feel that way. I had planned on making stir fry for dinner and that just sounded blah too. I ended up having egg whites and a almond meal pancake which luckily hit the spot, but moral of the story is eat your carbs! Your body will crave them if you don't, and your body doesn't know the difference between brown rice or white pasta, so 9 times out of 10 it will crave the bad stuff!

Moving on to leg day.

It’s so funny to think I used to absolutely despise leg day. I would read about other people loving their leg days and want to puke because I just hated it so much. Now, believe it or not, they’re on of my favorite days! I have noticed a pretty big difference in my legs lately, and I really hope that while I’m leaning out some of my leg muscle will really pop! One day, I might even have a little quad separation ;)
Wide squats- 3 sets of 10-12; I started at 95lbs, and ended at 125lbs.

Barbell Full Squat

One legged leg press- 3 sets of 10; I did 50lbs (I think)

Leg Press

Leg extensions- 3 sets of 10, last set drop set to failure; I did 70lbs, dropped to 40, 30, and 20. And then almost cried.



Seated Leg Curl- 3 sets of 10; I did 50lbs- I prefer the lying leg curl over the seated, but I tweaked my knee snowboarding and it’s still sore, so the lying machine hurt L

Seated Leg Curl

Glute kickback machine- 3 sets of 10 last set drop set- I did 75lbs and dropped to 40 for the drop set.

Glute Kickback

Make sure you stretch, especially after leg day!

7 comments:

  1. I have a love/hate relationship with leg day!

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  2. I used to hate leg day until I started squatting and deadlifting. The thought of lunging or doing step ups makes me bummed out. Back in the day when I was doing the traditional bodybuilding style of workouts, my legs definitely suffered because I just wouldn't do it. And yes, you gotta eat!! I <3 food!

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  3. i despise legs... but love how they make me look.. embrace the suck right?

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  4. Yes Yes be sure to stretch! My last leg day was last Saturday and my hamstrings are still extremely tight! I pulled my SI joint out of place Tuesday morning just moving a bench, and have been out since then. I'm pretty sure it had a lot to do with tight hams :(

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  5. Im having a difficult time understanding when to eat what? What do you reccommend eating before a weight traning session, Carb/protien ratio and What to have after a work out other then post w/o shake, what type of carbs, fats are good to have after,? Also, how bad is it eat dinners that have whole grain/wheat pasta in moderation of course. My husband and I have been gym go-ers for so long, but we never realized how much food plays into it. Thank you for any information!!!

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  6. Girl I am LOVING you doing these workouts!! I did your back day Thursday and KILLED it! That was a good one. Today I did the chest/tricpes(my 2 weakest body parts) and OMG my upper body is DYING!!! LOVE!

    I always get confused about drop sets and drop to failure. SO on the 3rd set do you drop the weight at that point or do 3 straight sets then drop for a 4th set? and how many reps for the drop set? Then drop to failure is a 4th, 5th and 6th set? Sorry is this is confusing. Thanks girl!!

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  7. leg day is my fav now too! I love your blogs posts you crack me up!!

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