Born Again Gym Rat: I Don't Even Want Big Legs

Wednesday, July 23, 2014

I Don't Even Want Big Legs

Everyone talks themselves into squats because it builds the glutes and quads (butt and thighs). I don't want bigger glutes or bigger quads. So why do I continue to lift heavy once a week? Because of the belief that big movement exercises like Squats and SLDLs are good for the whole body including the core. More importantly, it's weight-bearing exercises that have the best impact on bone density. My bone density Dexa scan this year showed that my spine is good, but my hips are a bit light, hence the extra calcium and vitamin D intake. I don't need to go real low either. Parallel is good enough because I have issues with my knees and lower back.

I'm watching my BF creep up with inconsistent eating and less cardio due to the summer schedule with my son. I'm not happy about it at all but there's not a lot I can do about it except to bite the bullet and cut my fats and carbohydrates. Just as well. My son has been frustrated by his own large size. He does push ups and sit ups almost every day, but he's not as active as he should be, preferring to watch TV or play video games. Camp three days a week helps, but I can only take him to workout at my gym on weekends, and most weekends we're busy with other activities. This weekend we're going to his friend's Cub Scout mining activity in Connecticut on Saturday, and then on Sunday we're headed out to visit my cousin's new baby on Long Island. Anther thing that brings my son to tears is his inability to do a pull up. His weight doesn't help. But what I find more troubling is his inability to persist. Perhaps that will come with maturity. He's still a child. But I need to show him how to handle this difficulty because I don't want this to become a pattern of frustration and failure. As parents, we all want our children to succeed, and to enjoy the confidence that it brings.

I do 3 miles on the LifeFitness cross-trainer as a warm up. Then Smith Squats and SLDLs. Because I cut my mileage for the warm up, I actually have more interest in doing more than one set. My grip is still an issue, but since I don't really care and I'm not competing. I actually put the bar down and readjust during the first heavy set. The only issue is the unfortunate man in the wheelchair who is parked right next to the Smith. His attendant hands him a fairly heavy DB and the man curls it awkwardly. He grunts a bit and his attendant deciphers the noise as a request to put the DB in the other hand. Eventually he leaves to use some of the Cybex equipment.

After the Smith I go straight to the Seated Leg Extension for a mere three sets, jumping the weight progression. I'm not interested in bigger quads, just maintaining strength. There's too many people at the Cable Station where the Lat Pull Downs are, so I do a round at the Torso Twist machine to kill time. Because I can actually see my leg biceps now, I assume that the GHRs are working. They still feel like odd push-ups, but my hammies are actually trembling a little when I finish the last set. Not quite done yet though. The Precors are free so I do another 2 miles before a full Mat Stretch. Three sets of Dive Bomber Push Ups, a plank, splits and other stretches, and finish off with crunches and pulse-ups. So done. My clothes reek! And I'm starving!

Leg Day Workout

Exercise Name

1 RM

Lifting Logs