Lower Body

I did hit the gym last night after work. I really should do the gym BEFORE work to jump start my metabolism but with fam and the late night WoW it is really hard for me to get up that early. I did take Bobpally's suggestion and hit the elliptical machine for 10 min before I started my legs. I did notice a difference in that after I finished the weightlifting I was able to go back and do another 15min on the bike for more fat burning.

I started a push/pull philosophy the last time I worked out. I read that using the same muscle group motion on the same days was more conducive to muscle growth. I have somewhat kept up with it. I try to save some of my upper body exercises for when I do my legs so I don’t overload on the upper days. I also read somewhere that 1hour of weightlifting in the gym should really be your max.

Hack Squat

350x10
400x10
400x10
400x10

Wide Grip Lat Pull Down

70x10
105x10
105x10

Leg Extension

90x10
115x10
115x10

Seated Cable Row

90x10
90x10
105x8

Hamstring

75x10
90x10
90x10

Weighted Crunches

35lbs weight added

15
15
10
10

Calves raises

200x10
200x10
200x10

Bent over dumbbell row

55x10
55x10
55x10

I would have liked to do some hip abductors but I don’t think my gym has the machine or the cable attachment. I need to ask.

After I finished is where I noticed a difference. I was able to go back to the bike and keep going and my legs didn’t feel dead. I don’t know if this was from the warm up or not so I will keep doing the warm and see if that is the difference.