Today’s workout: Legs
My back felt much better today, so I know that it’s on the right track to getting back to 100%. I knew that it wouldn’t be smart to train legs today, at least not with my original leg program because it’s too heavy and involves a lot of the lower back. It doesn’t take a genius to realize that cleans, heavy front squats, and rdls might just be too much for an injured back. I had to put on my thinking cap and create a program that would kill my legs but have minimal stress on my lower back. The program that I designed looks like this:
Leg Workout
1. Light front squats 4×12
2. Light step ups 3×12
3. DB Deadlift (focus on staying on toes) 3×12
4. Seated leg curl 6×12
5. Leg extension 7×12
6. Leg press 6×12
7. Leg Adductor 4×12
8. Leg Abductor 4×12
Rehab Exercises:
1. Bridge 3×10, 3 sec hold
2. Bridge, single leg raise 3×8+8
Stretch:
Piriformis
Quadriceps
Although I wasn’t completely drained after this program like I usually am after my original leg workouts, my legs were extremely tired, and I feel muscle soreness already in the same evening. I am extremely satisfied with today’s workout. It was a great temporary workout, but I hope that it was the last time I have to do it. I miss that feeling of having no energy left in my body…..I look forward to the next leg day!
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Now that the basketball season is over, it’s time for me to start putting some time into the gym. For the last 8 weeks, my team has been in the playoffs, playing two to three games a week. Because we were playing so many games, I couldn’t waste any energy with lifting, so I have been going through lifting withdrawls.:) Now that basketball is over, I can focus primarily on lifting for the next few months. I will take a little break from other types of training to let my body rest. I had pain in my achilles this year, so they could use a break from running and jumping.
I have designed a new lifting program for this offseason. I have done the same program for the last few years and have received great results. This year I felt like I wanted to do something different, so I have split the body groups up differently and added one more lifting day in each round. I have also decided to take baseline measurements and pictures so that I can record my progress. I am posting my measurements and pics, along with the first round of my workout so that people can follow my progress and try the program out if they would like.
Let’s start with the program. It’s a four-day program that will be done in 4 consecutive days without a break. Then I will take 1 day off and train 4 more days with the second round of the program. Then I will take two days off, followed by 4 days of training with the third round. This will be followed with 1 day off. So the pattern will look like 4 days on, 1 day off, 4 days on, 2 days off, etc. Each round trains each body group using different exercises in order to add variety to the program. For example, I have a dumbell day, Bar day, and Machine day to train the chest. The rest between each set is around 35-45 seconds.
Here is the first round of each body part.
Day 1- Lats, Shoulders, and Abs Day 2-Legs
Lats Cleans 4×5
1. Pullups 3xMax Squats 3×12
2. Close Grip Pulldown 3×12 Lunges 3×12+12
3. Lat Pulldown 3×12 Rdls 3×12
4. Straight Arm Pulldown 3×12 Db Deadlift 3×12
Shoulders Leg Curl 3×12
1. Arnolds 3×12 Leg Ext. 3×12
2. 6 Way Shoulder 3×12 Leg Abductor 3×12
3. Rear Delt Machine 3×12 Leg Adductor 3×12
4. Rear Delt Raise 3×12 Calves
Abs
Day 3-Chest, Upper Back, Abs Day 4-Lower Back, Biceps, Triceps, Abs
Chest Lower Back
Db Bench 3×12 Deadlift (Heavy) 3×12
Db Incline 3×12 Back Extension 3×12
Cable Flies 3×12 Biceps
Push ups 3xMax Bar Curl 3×12
Upper Back Seated Curl 3×12
Close Grip Row 3×12 Single Preacher Curl 3×12
B.O.R Bar (Overhand Grip) 3×12 Triceps
Single Row Machine 3×12 Dips 3xMax
Mts Row 3×12 Bench Dips 3xMax
Abs Pushdowns 3×12
Abs
My Starting Measurements:
Weight- 74.5 kg
Left Thigh- 56 cm
Butt- 99.5 cm
Waist- 81 cm
Chest- 99.5 cm
Left Bicep- 31.5 cm
Baseline Pictures
After one month of training I will take measurements and pictures again in order to compare the progress made. Try this program with me! Take your measurements and pictures before you begin so that you can also track your progress. Good Luck!