Wednesday morning I woke up at the customary time, humped down to the gym.

Took in a 6 am spin class, got my cardio on.  All the while, I was debating if I would rather do legs or shoulders in the morning, then do the other one at lunch.  As I got off the bike, my sore hams and glutes made me think ok let’s do shoulders now.

Morning Shoulders: (30 sec rest b/w all sets)

one hour spin class

db shoulder press:  80 x 15, 15, 15, 12

one arm cable side lat raise:   30 x 10/12, 10/10, 7/9

reverse pec deck:  60 x 12, 12, 12

db shrugs:  150 x 15, 15, 15, 15

notes:  The cable raises were tough! My left shoulder was tired as heck.  Some dude was on the cables fit for reverse flyes, so I hopped in the pec deck backwards and used that.

I went to go shrug dumbbells, and some guy was using the 70s I wanted to use.  So I grabbed the 75s and used those.  He looked at me, walked away for a bit, then came back and shrugged with the 80s.  That’s all well and good, but by the time he was starting his Set 2, I was already done Set 4.  I roll my eyes at the one-up-manship.  Just do the work – get in, do it, get out.

Work today was a special day!  I convinced a coworker to try out a different gym with me!  It was a gym in another one of our office buildings, a building I go to rarely, with a gym I have never visited.  My coworker had not been to the gym in 3 months, and had not eaten all morning, so I could tell he was going to be a wuss today, haha.  He wanted to do chest.  I was gearing up to do legs.  So we shook hands and went our separate ways within this gym.  It was a small gym, cardio machines overlooking the busy street with tinted one way glass.  A scattering of machines.  Dumbbell rack, a bench, smith machine, some cables.  It was small, but I can’t deny they packed a decent selection in there.  I had been thinking of squats, but they had no squat rack.  I could have squatted in the Smith machine, but I think someone was doing incline bench there.  So 45 degree leg press for me instead.

Noontime Legs:  (30 sec rest b/w all sets)

45 degree leg press:  360 + sled x 15, 15, 15, 15

leg extension machine:  195 x 12, 12, 12, 9

stiff leg deadlift:  135 x 12, 12, 7

prone leg curl:  75 x 15, 15; 90 x 15; 105 x 15

standing bodyweight calf raises:  90, 90, 90, 90

notes:  I got 18 sets done in an hour!  Sweet!  For the SLDL, I grab the barbell off the bench press and found an empty spot and did it there.  My last set was messed up by my coworker, who got bored and wanted to chat in the middle of a set, so whatever, haha.  I will get to redo the SLDLs soon enough.  Prone leg curls were easy on this machine, so I played around with the weight so I could hit the right tension.

As I started the workout, the tops of my hams felt kinda sore.  And by the end, my upper hams and my glutes were seizing up!  I was so sore I couldn’t walk right all afternoon.  It wasn’t just the legs workout on Sunday and Wednesday, I also had acupressure on Monday, and he cranked on my legs a bit.  So sore!!

And that was my day!  How about you?  Any good workouts?

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