Leg Day means cardio and weights. I warm up with 30 minutes of LifeFitness cross-trainer before getting to the Smith machine. I don't care what anyone says, the Smith machine is a godsend because I wouldn't be able to do these movements otherwise. It's been a long time since I did Smith Squats and I work up to 150 lbs. Because Smith SLDLs make my lower back tired, I keep the weight low and just do sets for reps. Finally, I get to Smith Split Leg Squats. I know I can do 80 lbs but I feel it's safer for me to work up to it. The 70 lbs stresses my knees, but the 80 lbs feels great. So I do my 3 sets for reps and I'm happy. Then I take the bosu I've been using to support the back bent leg and put it by the lat pull down machine for GHRs. Those are still hard for the last 4 reps of the last set.
After 10 min of HIIT and 20 min of LISS, I just squeaked by with 6.03 miles in total. The HIIT is hard. I hope it gets easier. I'm able to reach 284 SPMs for a few moments. The LISS feels so good afterwards. I'm singing to myself and I notice Jude on the treadmill in front. I don't know how to react to him. He's a regular, like PonyTail, Maroon and Tattoo Tank, and he's not chatty like The Mayor. It's a good thing.
Friday Workout
(6.03 miles cardio total; 17,787 lbs moved)
Warm Up
Calorie : 140 CAL
Distance: 3.96 mile
Speed : 7.91 mph
Steady State
Duration : 00:30:05
Distance: 3.96 mile
Speed : 7.91 mph
Steady State
Duration : 00:30:05
168
Set 1 : 30x15
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 120x12
Set 5 : 120x12
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 120x12
Set 5 : 120x12
112
Set 1 : 30x12
Set 2 : 50x12
Set 3 : 80x12
Set 4 : 80x12
Set 5 : 80x12 Yaaay!
Set 2 : 50x12
Set 3 : 80x12
Set 4 : 80x12
Set 5 : 80x12 Yaaay!
Calorie : 195 CAL
Distance: 2.07 mile
10 min HIIT
20 min LISS
Duration : 00:30:00
Distance: 2.07 mile
10 min HIIT
20 min LISS
Duration : 00:30:00
148
Set 1 : 111x10Set 2 : 111x7 (knees achy)
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