The plan for today was to do a leg workout in the morning, then a yin class in the evening.

No workouts with Leslie this week, so I thought it would be fun to try something new.  You have to vary it up every once in a while, keep your body guessing.  First you adapt to what you are doing, build the mind-muscle connection, then when you get comfortable, switch it up.

So this would be my week for trying out my backup workouts, and for legs I locked into a brand new one.  Sneak preview:  no lunges! HAHAHAAAAA

I got to the gym at 6 am-ish.  This was also novel for me, I hadn’t done a 6 am workout in a long time.  time to get busy.  Squats at 6 am, say whaaaaaatttt???

bodyweight sissy squats x12, x12, x12, x12 (90s rest b/w sets)

squats:  155 x12, x12, x12, x12, x12 (90s rest)

one-leg leg press machine:  195 x12, x12, x12, x12 (back and forth leg to leg, no rest)

leg extensions:  135 x12, x12, x12, x12, x12, x12, x12 (30 s rest!)

seated leg curls:  135 x12, 150 x12, 165 x12, 180 x12 (90s rest)

stiff-legged dead lifts:  95 x12, x12, x12  (90s rest)

seated leg curls:  90 x12, 105 x12, 120 x12, 135 x12, x12, x12, x12 (30 s rest)

bodyweight straight leg standing calf raise:  80, 80, 80, 80 (90s rest)

notes:  Your eyes don’t deceive you, that is a workout with some pretty beefy volume.  No time for chit-chat, just go after it.  The whole thing took about 80-90 min.  The sissy squats served as my warmup, and the calf raises served as my cooldown.  20 working sets for quads, 14 sets for hams, and 4 sets for calves.  Beefy.

5 sets of squats.  the weight isn’t high, but I wanted to practice my form, go at least as deep as parallel, get used to the feeling of dropping to that depth.  by the end I was dripping sweat.  Some stiffness in the right knee during leg press, it went away quickly.

Yes, your eyes read that right, I did 7 sets of extensions and leg curls with only 30 s rest in between sets!   Basically, I was trying out the FST-7 system.  I haven’t watched the dvd, but my rough understanding is you do a compound exercise, then an isolation, then a compound, then an isolation for 7 sets with 30s rest.  I didn’t do it in quite that order, mine was more like iso, compound, iso, iso.  But the sissy squats warmed me up, the squats were the taxing work, and the leg presses were me reducing the rest time to ramp up into the extensions for the climax.  And let me tell you, the weight was low on the extensions, but they burned!!  I was really feeling it by the end.

I didn’t know what shape the hamstrings would be in by this point, but they felt pretty solid, so I was playing with the weight a lot on the leg curls, finding something that was challenging but I could go the distance with.  I will say this, 90 is WAY too light, I think the pad was dropping just from the weight of my legs, ROFL.  Do my legs weigh 90 pounds?  Holy crap!  Next time I do this workout, I will be able to zero in on the perfect resistance.

SLDL’s remain really awkward for me, so I picked a light weight and worked on form.  They still felt awkward, but I took my time and hopefully built some of that mind-muscle connection.

Calf raises I like high rep bodyweight sets since my calves are big and stubborn, and respond better to massive pump sets.  If I load the weight on the calf machines, I either feel nothing or get a massive cramp, so w/e.

In the evening I headed out to hot yoga for a stretching session.  I walked into the hot room feeling like I was on autopilot, just drift in and set up my spot.  We did some straight wide leg forward folds, cobblers pose, half happy baby (AKA the most miserable pose on Earth, haha).  My mood became grumpy during half happy baby, I am just learning to really hate that pose!  While I dealt with all the negative stuff it dragged up, I noticed I started to fidget more and more during poses.  My mind became busy, I couldn’t hold my focus or maintain my steady breath.  Honestly, most of my yin class was spent just sorting through all the grump.

It was a 60 min class, so luckily the suffering came to an end quite quickly, ha.  But all that pain and discomfort and challenge is exactly what I need.

You have to throw yourself into discomfort and strain if you hope to get healthy.  It seems like it shouldn’t be that way, we fool ourselves into thinking that we get healthy by avoiding pressure, but it is the opposite – health flows from adversity.

On a basic level, you have my resistance training.  I push the muscles as much as I can both heavy and for a long time, to push them to suffer microtrauma, the muscles rebuild themselves bigger and stronger, tada! improvement.

Next you have yin.  You stress out the connective tissues, gently push it to a soft edge, cause microtrauma, little tears, then the tissues rebuild you more flexible than you were before.

But take it even further.  I read an article today on the medical benefits of infecting someone with an intestinal parasite.  No, seriously.

http://www.wired.com/wiredscience/2012/11/whipworm-immune-regulation/

How’s this for a tagline:  “Scientists run tests on a lab full of monkeys with chronic diarrhea”   hee hee hee!

Sorry, back to my point.  Scientists are wondering if maybe our sterile healthy environment has made us more susceptible to certain conditions.  Humans as a species grew up on Planet Earth alongside a raft of weird microbes and parasites.  And they made us tougher.  That’s why companies are starting to advertise “probiotic” foods, because we are suspiciously lacking these days in sufficient friendly stomach microbes, that help us digest.

So the thought is that the intestinal parasites gave our immune systems something to do.  But in the western world we have largely eradicated such parasites, and we have also seen the growth of conditions where our immune system is attacking itself, like Irritable Bowel Syndrome, inflamed bowels, ulcerative collitis, and other autoimmune-related conditions.

Testing is going on, but it looks like they might be on to something.  Some sort of controlled infestation has certainly cured the monkeys of their chronic diarrhea, they started putting on weight, etc etc.

You know that old adage about avoiding germs all the time makes you weak?  That might be true.  Just like weight training and yin, our immune systems need the occasional workout.  I wouldn’t suggest swallowing some whipworm eggs 😛  But these patterns just keep popping up in Nature, iron sharpens iron, strength through adversity.  You must go out and test yourself, push yourself, try new things, if you expect to get better, to improve.

Food for thought!  Day 16 down!

Advertisements