Hump Day Leg Workout

The next week and a half will be abbreviated workouts because school doesn't start until Sept 4 which is a Thursday. Who starts school at the end of the week? Good grief! Today's Leg Workout is a luxury because I have more time. I do my split cardio routine with 2+ miles on the LifeFitness cross-trainer before I lift and then 2+ miles on the Precor afterwards. The Smith machine is free and I'm quite happy doing my Smith Squats and then Smith SLDLs.

My lower back still feels crunchy, but it feels that way when I bend over, with lower vertebrae popping like bubble wrap. Maybe I should use a lifting belt? I can't remember whether I tossed or kept my old leather belt. Everything leather eventually gets moldy in my house. I might've tossed it. I'm not sure I'd really want yet another piece of equipment to drag along to the gym. I'm tired but I've never let that deter me from a decent workout. I'm blaming Shark Week for sleep deprivation, since I've been staying up to watch and delete all the sharktacular episodes of jaw-dropping marine footage.

After Seated Leg Extensions, I stretch at the Cage, and after the area is clear of guys using the cable machines in that corner, I do a set of Pistol Squats to see how many I can do in succession. 10 per leg is pretty good! Then I wander back to the main gym area and do sets of GHRs at the Lat Pull Down machine. That always causes people to inadvertently stare. But not as much as putting my leg over my head at the Cage. Hey, it's not like I haven't been working at this for some years now.

I've cooled down a lot so doing a second leg of cardio helps warm up my muscles for the Mat Stretch that follows. I can't wait until the 3rd set of Dive Bomber Push Ups gets easier. The plank still feels like an eternity at 62 seconds. Only my splits feel effortless. I do another set of Pistol Squats but only get 5 (each leg) going backwards and 3 forward as that lands me in the middle of the Mat where I need to be to do the rest of my stretches. Finally, after the shoulder, neck, upper back and lower back stretches, I do a set of crunches, then pulse-ups, then another set of crunches. Done! Yay!

Leg Workout


Elliptical Training
Calorie : 96 CAL
Distance: 2.31 mile
Speed : 6.85 mph
Lap/Rep : --
Duration : 00:20:00

Smith Machine Squat
224
Set 1 : 30x15
Set 2 : 80x15
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 160x12
Set 6 : 130x12

Smith Machine Stiff Legged Deadlift
224
Set 1 : 30x15
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 160x12
Set 6 : 130x12

Leg Extensions
189
Set 1 : 75x12
Set 2 : 105x12
Set 3 : 135x12

Pistol Squat
Set 1 : 10 Laps/Reps
Set 2 : 8 Laps/Reps

GHRs
Set 1 : 12 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps

Elliptical Training
Calorie : 314 CAL
Distance: 2.86 mile
Duration : 00:35:00

Plank
Set 1 : 00:01:02

Dive Bomber Pushup
Set 1 : 12 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps

Crunches/PulseUps/Crunches
Set 1 : 50 Laps/Reps
Set 2 : 50 Laps/Reps
Set 3 : 50 Laps/Reps