Tag Archive: one leg squats


TRX Legs & Core

So tonight I wondered:  what if I took my 2 least favorite workouts out of my home TRX kit and did them back to back?  Legs & Core

 

So… definitely challenging.  I might not have been in top form heading in either.  I had been struggling with headaches all day, and on the walk home from work I had prickly pains in my forehead, and lost my headphones while I was on the bus.  So I wasn’t feeling awesome.  Oh, and I also had about a pound of steak about 30 min before the workout, HAHAHA.  It sat heavy in my tummy.  But it was too late to turn back now!  Sweat it out betch.

 

TRX Legs & Core

A. Hip Press x 10, rest 15 sec

B. Hamstring Curl x 10, rest 15 sec

REPEAT A and B 2 more times

C.  Lunge x 15, switch legs, rest 15 sec, REPEAT 2 more times

REST 15 sec

D.  Single Leg Squat:  right leg x 10, left leg x 4*, rest 30 sec*, left leg x 10, right leg x 5*

E.  NO TRX – bodyweight full squat x 18, rest 15 sec, x 20

REST 30 sec

F.  Resisted Torso Rotation x 10 (each side), rest 15 sec, x 8* (each side)

G.  TRX Crunch x 10, rest 15 sec

H.  NO TRX Extended Side Plank x 30 sec (each side)

REST 15 sec*, REPEAT Crunch x 10, Side Plank x 15 sec/30 sec*

I.  TRX Pike x 10, rest 15 sec

J.  TRX Mountain Climber x 10 (each side), rest 15 sec

REPEAT Pike x 8*, Mountain Climber x 8 (each side)*

K. NO TRX Prone Straight Leg Raises x 20, rest 15 sec, x 20

 

notes:  I didn’t use TRX when I didn’t feel it necessary, ie. regular squats, side planks, leg raises

For the hips and ham curls, I kept my butt off the ground the whole time (it’s a bit harder)

For the lunges, I opted to keep my backwards lunge extended and just lowered up and down.  I wanted to work the muscles not the full coordination, and I was worried it would use up my energy before I got to core.  And… the less I moved around the less I felt like puking up a giant steak hahaha!

Wherever there is an asterisk, I deviated from the plan, haha.  Most of the time I was getting super tired so those were the number of reps I did before my form got bad and I had to stop counting.

With the one leg squats for example, I could muscle through the first leg but when I went to the second leg, I kept popping up on the balls of my foot, so I stopped.  To test out if it was mechanics or fatigue, I reversed leg order the second time through, and same thing, first leg can do it, second leg can’t.  So, it was fatigue.

A few rests were also slightly longer than I wanted but I needed to catch my breath.

With the side planks, I was supposed to rest a minute, but I could feel myself fading, so I kept the rest down to 15 seconds.  After I couldn’t hit 30 seconds on one side, I got mad and made it happen on the other side, haha.  So maybe that was a lack of focus.

I also started getting more headaches during the squats.  Prickly forehead too.  It hurt!

I was hurting by the end, sweating like crazy, my yoga mat was slick with sweat, I needed a shower.  But it felt good!

Sometimes you just gotta take your most hated exercises, roll them up in a tight little ball, and force them down your own throat.  Has to be done.

 

See you soon!

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I woke up Tuesday still slightly out of sorts about missing my Spin work, and thinking about my diet, which I have been struggling with.  Cutting out all bread, rice and pasta has been difficult.  The jury is still out on whether this is even a strategy that is right FOR ME, or if it is just a gamble based on what works for other people.  At any rate, my malnutrition is making me depressed.  It’s a sad day in Hell when I would step over the steak just to get to the breadstick, haha.

So I did a leg routine on the TRX in the morning.

TRX Leg: (workout routine came with the kit)

A.  Hip Press (aka butt lift) x 10, rest 15 sec

B.  Hamstring Curl x 10, rest 15 sec

REPEAT A-B, 2 more times

C.  Lunge x 15 (each leg), rest 15 sec

REPEAT C, 2 more times

D.  single leg squat x 10 (each leg), rest 15 sec

REPEAT D once more

E.  bodyweight atg squats (brief pause-rest at each comma) 25, 15, 10, 10

notes:  this one was the hardest yet!  Leg workouts are the most tiring of all workouts, this is why most gym noobs have bird legs.    Butt lifts and ham curls with the TRX were kicking my butt right out of the gate, either I have weak glutes and hams, or just weak for my relative size.

But the punishment wasn’t over.  If you do the math, I did about 90 lunges.  And if you spend time with me, you know I hate lunges, haha.  By the end I was half naked and sweating like crazy.  For the first time this winter, I wanted to sit under the floor fan and suck wind.  Lunges don’t bother my quads, they bother my hams again.  I did a basic type, a stepback lunge while holding onto the TRX so I could make the balancing easier and keep the speed up.

For the one leg squats I did the same basic version, hold my off leg behind me as I squatted halfway or lower.  I would like to hold my off leg out in front of me (pistol squat style), but I just can’t get the balancing down on that one yet.  Maybe next time I will try hanging my off foot in a TRX sling and holding the other sling and work on the pistol that way.

The TRX flashcard suggested I do split jumps next, but I told TRX to go fuck itself, lol.  I went straight to regular squats.  But to try and keep it difficult, I stopped using the TRX and just did it myself, my own bodyweight, butt all the way down to the ground.  I took a 5-10 sec pause when I had to, as I worked my way up to 60 reps.  I used to be able to do 30 without a pause, so I would like to work back up to that again (although to be fair my legs were not exactly fresh).

Then I went to work.  All through work I tried to keep my diet tight, also avoided coffee!  So by the end of the day I felt drained, no carbs, no coffee; all work and no quick energy makes Jack a dull boy.  I kept dozing off in the last 40 minutes of my day, so when it was time to go home, I gave up on any afternoon gym plans and went straight home to have a snack and a nap.

When I woke up from the nap I had a little more energy, so I decided to see how my shoulder was feeling with some light “sort of” pushups.  Not full ones, but sort of pushups… I did about 20 in the TRX sling, and about 50 pushups from my knees (not in a row, small pauses when needed).  My chest felt fine, but my shoulder was grumbling, so I called it a day.

And that was my day!

Getting Cut Down

You know that Johnny Cash song?  I had that in mind today.  It’s a good song you play in your mind when you feel like you deserve to be punished.

On a side note, I hear them playing that tune during commercials for trucks now.  Thankfully, they take the words out – I don’t think it’s conducive to shopping for a truck.

Last week I went to the doctor ready for whatever was to happen with the infection in my shoulder.  It had gotten big, so I was honestly expecting it to get cut out.  Cut the infection out, pack gauze into the hole, antibiotics, ta da.  Instead the doctor just wrote a prescription for a cream (antuibiotics) and sent me on my way.  I don’t know whether to be relieved (who enjoys getting cut up?) or be angry at my doctor for his laziness?  Using a topical a/b means this infection was going to take a long time to work out.  Oh well, I’m not the doctor.  And yet, I walked away unsatisfied, knowing I deserved to get cut down.

Thursday I showed up for my workout, and Leslie treated me to an upper body workout.  She must have sensed my pleasure, I was jumping up from the ground to get to the next exercise!

elliptical warm up for 10 min

(1 min cooldown b/w sets or b/w supersets)

supersetted DB chest press to widegrip pulldowns:   120×12/240×12, 120×12/280×12, 120×19/280×12

supersetted incline DB flyes to standing crossover reverse cable flyes:  50×12/40×12, 50×12/50×12, 50×12/50×12

supersetted seated DB shoulder press to lateral to front raises:  80×12/20×6, 80×12/16×10, 80×12/12×10

supersetted bicep curls to skullcrushers:  45×12/45×12, 55×12/55×12, 55×12/55×12

mountain climbers for 30 sec, 30 sec, 30 sec

cooldown on elliptical for 30 min

notes:  I always do more weight with pulldowns with Leslie than I do by myself.  Conversely, I always curl less.  If it were just curls, I would say my form is bad when I curl on my own, but the pulldown thing has me stumped (maybe I am leaning back too much, but Leslie watches my form, so I dunno).  Oh well, I am not trying to throw the weight around, but I do take longer rests with my arms between sets, I don’t superset arms, and arms get their own day, not at the end of a fullbody workout.  Quite honestly, the value of arms in a fullbody workout is suspect.  I don’t mean to be critical, but if the purpose of a fullbody is to burn calories and keep the heart rate up, arms are such a small muscle group that you essentially cool down and lose that burn.  Arms during a fullbody are more of a fun thing.  I like doing arms so I am not complaining, but I may as well get all my thoughts out.

The flyes were basically following the compound up with an isolation, and those are a case where form is very important, so low weight like I put up there is trivial compared to properly isolating the underused muscles in question.

The shoulder work was hard!  My shoulder was tired by that point.  The lat to front raises were essentially lifting them by your sides, swinging them to the front, swinging them back to the sides, then lowering.  It was a solid endurance test for my left shoulder.  My left shoulder was sagging a lot during these, so obviously it was tired.  I had a really solid lactic acid burn by the end of those, no matter how much she lowered the weight (I got to break in the wussy dumbbells, yay!)

The mountain climbers actually started out on an flipped over Bosu ball, but my core is too weak to keep those up, so I was demoted down to an easier version…. sigh.  I still had energy, so I did 30 min of cardio after the workout.

On the weekend… my diet suffered.  I had junk food on Saturday night, then I had more junk food on Sunday night.  I felt bad about it.  Not just guilty, yes, but Monday morning I woke up feeling AWFUL, toxic.  That feeling stayed all through Monday at work.  I felt ill, so I didn’t have much food at work, very few carbs especially.

When I went to the Monday workout with Leslie (cancelling out honestly never entered my mind, but I was not looking forward to it, I thought of it more as my unavoidable punishment), everything was set up wrong in my own head and body.  My motivation wasn’t there, I felt physically awful, I was low energy from the very low carbs (I had an apple 2 hours before, but am used to some sort of bread or rice, I burn through an apple too fast).  Basically I showed up, ready to get cut down for my sins.

This does not make for a good workout.  My intensity wasn’t there.  I was phoning it in through the majority of the workout, like a prisoner on a death march.  This made the exercises even harder, so 10 min (to the weights portion), I was drenched in sweat.  It;s not like I was goofing around or distracted, but when your head isn’t there, and everything gets harder, you just start getting pulverized by the weight.  I couldn’t even catch my breath between exercises, lift my head, or smile.  Eesh, that must have been depressing to even watch, I feel sort of bad for Leslie 🙂

(1 min rest b/w supersets)

20 min of preworkout cardio on the elliptical

supersetted 1 leg box squats (strap assisted) to strap assisted pushups:  10/12, 10/12, 10/10

supersetted reverse lunges (braced) to Australian pullups:  12/10, 12/10, 12/10

supersetted Arnold presses to kettlebell swings:  40×12/30×12, 40×12/30×12, 40×12/30×12

supersetted supersetted short bridges on a Bosu ball to bicycle crunches:  12/20, 12/20, 12/20

supersetted ball slams to bicep curls:  10×12/50×12, 10×12/60×10, 10×12/60×10

supersetted rope extensions to core twists w/cable machine:  70×12/40×10(each side), 70×12/40×10, 70×12/40×10

notes:  considering how rough shape I was in, maybe pre workout cardio was a bad idea, it sucked the rest of my energy out of me, I was drippuing sweat by the end of my warmup!  1 leg squats were hard, as I already knew, we tried without a strap assist, but that wasn’t happening, so the straps made for a good brace.  Strap assisted pushups had me at a shallower angle than 45 degrees, maybe 30 degrees?  My feet were against the wall, so I was pretty deep into it.

By this point my focus was conspiciously absent, and my lunges looked like crap.  I was just going through the motions, and was pouring sweat, I felt like the way those fat people look during a workout they don’t want to be at (which is pretty much what it was) – no joy, no edge, sloppy form.  But I was full-on into the tailspin at that point, so I couldn’t get out of it, and there was still about 40 min of workout to go… the pullups I know I could have done more reps.

The short bridges we tried to do with one leg, but it was way too itense for my hamstrings, they felt like they would seize up if I tried to do it, so we stuck to both legs off the ball.

Rough!  I came home, and it gets better!  I forgot my keys at work, so the super had to let me in… for a cost of $20… This pretty much was the nail in my coffin, so after listening to some music and watching some silly videos to lighten the mood, I went to bed about 9:30, haha.

It can only get better!  See you later!

firewalking

What is astrology?  I think of it as an attempt to look for patterns in the universe, and apply them to your own life.  People chart the stars, and link them to the animals or the elements, anthropomorphize them, give those animals or elements human traits, then link them back to us.  So, let’s say, that constellation looks like a lion, lions are proud and commanding, someone born under that sign has been influenced by that constellation, and that is how they will be.

But how could every single person born under say Scorpio all act the same way?  Personally, astrology is a fun game for me, not a superstition.  Everyone is different, shaped by their environment, their genetics, their circumstances.  So, you can choose to let your astrological symbol suggest a possible path to you, a way for you to act that is fitting for what your strengths could be.  It’s as ok a system for “how to act” as any.  But your path is still your own to navigate, it isn’t predetermined.  Your options may be limited, but it isn’t all worked out already.

“Yeah so, what the hell does this have to do with your workout?”

Be patient, grasshopper.

you have much to learn

All my life astrology keeps telling me I am fire.  Western astrology, Eastern astrology, fire fire fire.  Your primary animal is a fire element, your secondary is a fire element, you were born on a hot afternoon in the middle of summer, fire!  At the start of the week, I was having lunch with a girl (a pretty cute girl, I might add!) and she was talking to me about “doshas”.  Think of doshas as Hindu medicine with an astrological/elemental twist.  You are fire, water, air, varying degrees.  So I go take the online quiz… guess what I am?  FIRE

http://doshaquiz.chopra.com/

Even when I was a kid, they wouldn’t let me donate blood, they said it was too warm… but I digress.

Today I started a new pre-workout, NO3 Chrome.  They are pills and I am taking them with the N0 Extreme pwo powder.  NO3 is the Arginine, to give you a pump, but is otherwise stim free and creatine free.  N0 Extreme has stims, but is creatine free.  I cycled off stims pwo’s for 2 weeks, and am now ready for them again.  I am taking creatine on my own (mono).  So, why not buy the C4 and get pwo and creatine together?  Well I am trying the N0 Extreme, and if I like, I can cycle onto it when I cycle off creatine but still want stims.

All that to say, I was trying some new stuff to get me going for my workouts.  To bring some fire to my routine.

NO3 Chrome

N0 Extreme

This was my first day, first workout taking it!  I took 3 pills of the Chrome, and 1 scoop of the powder, about 60 min before the workout.  On with the show!

cardio 10 min

uneven one leg bench squats (1 min rest):  15, 10

one leg legpress (no rest, back and forth leg to leg):  235 x 25, 15, 10

one leg legcurls (no rest, back and forth leg to leg):  135 x 10, 10, 6, 6, 7

stretch 10 min

cardio 20 min

notes:  I don’t think I felt an arginine pump, but I am a big guy with a high tolerance, so I will give it some time to kick in as I keep taking it.  However, I felt great focus and some good energy right at the start.  And did I mention I was sweating bullets??  The one leg squats felt strong right off the start, good initial burst of energy.  My reps blew my old reps out of the water.

Leg presses were pretty intense.  I didn’t realize how much they tuckered me out until I went to do leg curls.  My right hamstring is what gave out first.  Overall I was disappointed with my leg curls, my goal was 50 reps, I only did close to 40.

Note that under this system, I do NOT go to failure.  I go until I feel like I am about to fail, sometimes I also fail spontaneously.  But some people like to keep going until they flat out fail hard.  I don’t do that because it is hard on your joints.  If you are in your 20s, you can do it if you like.  But once you hit your 30s, the injuries start popping up, and you realize you need to take care of your joints.  So I go until I feel like I will fail on the next one, like my control is gone.

After the leg curl failure, my back felt quite sore.  From what, I do not know.  So I decided to cut the volume off at that, and do some stretches before the cardio.  I did 10 minutes of my favorite yoga back stretches or restorative poses:  waterfall, supine butterfly, cobblers pose, seal pose.  I didn’t hold them as long as I would in Yin, but they still felt really good.

waterfall

supine butterfly

Then it was time for more cardio!  Again, the N0 Extreme was still raring to go!  I did 20 minutes of heart pumping cardio.  Even though my legs felt like lead, my brain was growling, “MORE”.  So I burnt a hole through that one.

And as I was sweating like crazy and emptying my tank all over the arc trainer, my mind went back to fire.  I was born under a fire sign.  Maybe the only way out for me on this whole losing weight and getting fit thing is to push myself through the burn, to dance into the fire and come out the other side.

 

ok maybe I don’t get a baby dragon out of it, but it was a pretty cool scene 🙂

 

I went home after the workout and collapsed.  I am dead tired.  But I wanted to type this up for you guys!  Hope you enjoyed it!

By the way, speaking of fire and ice, one of my favorite movie moments as a child was the opening scene from “A View To A Kill”.  That was the James Bond movie from 1985.  Say what you will about the movie, but that title sequence was hot as balls!  I think I went through puberty immediately from watching that sequence… I’m telling you, the girls in the glow in the dark skisuits?  I still have dreams of women that glow in the dark doing cartwheels through the air on skis.  Any woman who can recreate that scene will be the woman I MARRY.

Don’t believe me?  Watch it