Good Friday!  Day off work!  How do I celebrate?  9 am legs and shoulders workout!

It wasn’t that bad, I went to sleep at about 8 pm the night before, so I was well rested.  Had a scoop of Musclepharm Assault (BLUE pwo I am trying, this detail will be important later).  But on the other hand, I have been feeling off my game for a couple of days, so I needed to touch base with my trainer again and get a dose of positivity.  This is what trainers are great for, sometimes you just NEED the support, you feed off their positivity.  I don’t like to rely on other people, but I would be lying if I didn’t admit that Leslie has been a huge help.  Thanks Les!

For this workout, since time was at a premium, we decided to try staggering the sets like I suggested a few days ago – set of legs then a set of shoulders, back and forth, twinning the exercises off with each other to save time.  My legs will rest while I work my shoulders, and vice versa.

 

Legs & Shoulders (staggered sets, as little rest as possible)

squats & seated shoulder press:  155 x 15, 15, 10, 12; 80 x 15, 15, 15, 13

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leg extensions & cable lateral raises:  130 x 12, 150 x 12, 160, x 12, 170 x 12; 30 x 12/12, 12/12, 12/12

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stiff-leg deadlifts & reverse cable flys:  155 x 12, 12, 12; 60 x 12, 12, 12

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lying leg curl & dumbbell shrugs:  75 x 15, 15, 15, 15; 150 x 15, 15, 15, 15

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notes:

This workout was MUCH faster.  We were under an hour EASY.  It was grueling though.  Staggering the compounds is harder than staggering the isolations.  I think Leslie enjoyed the fast-paced nature of it though.  My Achilles tendon is still sore though, so we skipped the calf raises (I have a long spin ride on Saturday, and I wanted to save up for that), and to save on my forearms, we did some knee raises in the Roman chair instead.

my forearms say thanks!

my forearms say thanks!

I felt uncomfortable during the squats.  I don’t think I went low enough, I also just sort of quit during the 3rd and 4th set.  I am still relatively new to them, they feel awkward and put me in an uncomfortable place, but I just have to keep throwing myself into that exercise, and when I get comfortable with the movement, I can start to excel.  It just didn’t happen today.  It’s not even the weight, I have a theory that I could up that weight to 185 or higher and my reps would look about the same.  I just have a mental block to work on.

We kept going heavier on the extensions, I don’t think I have hit the ceiling on that particular machine yet.  The lat raises felt MUCH stronger than on Monday.  It was at about this time that I was cruising on the preworkout, so when I busted out the Lion’s Face, it looked like I had eaten a Smurf.

Assault on Smurftown!

Assault on Smurftown!

I am also VERY happy about those leg curls.  This was the first time I think I have done all 4 sets without a spot, so a new best for me!  It took weeks but it was worth it.

All in all, a great workout.  Feels like I am back on track.  How about you?  Any good workouts this long weekend?

 

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