Wednesdays are pretty 'heavy' days for me. And I don't necessarily mean weight wise.
Tonight will be a 2 hour workout for me (not typical). I'm going to be lifting legs and glutes, then end with an endurance style bootcamp. Since I know I've got a hard hitting workout coming up, I need to make sure I'm getting proper supplements, nutrition, and post workout recovery. With that being said, here's what my Leg workout will most likely consist of tonight:
Warm-up: Body weight walking lunges, squats, and 'zombie' kicks...
The workout, about 45 min:
(#=pound)
SL (single leg) leg extensions 3x12-15 reps (Want more volume, lighter weight tonight)
Stability ball Hamstring curls 3x20
Progressive weighted walking lunges to 6 (add a lunge each time you step out) 3x's
Weighted donkey kicks 3x12 each leg
Weighted mountain climbers with 'Glide' discs (love these) Add a 5# or 10# plate to each disc
SL RDL's with 15# dumbbell; 3x12 each leg
(these are the gliding discs)
Squat to press with 25# plate 3x15
Weighted abductor shuffles (put a 10# or 25# plate on the floor and as you shuffle one direction scoot it with your foot) 3x burn out
3 way weighted calf raises 3x15 Each direction
5-10 minute stretch to prep for Bootcamp!
(Endurance and stamina training)
After this workout I can guarantee you I will be getting a protein shake with almond milk and probably peanut butter (May even have 1 or 2 of my clean protein cookies!). I will also be adding glutamine (type of amino acid) for muscle recovery.
Before bedtime I will also be taking BCAA's!!!
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