Good morning -
GREAT workouts this morning, all of you
. Bunch of maniacs
Saw your comment yesterday Debbie (about appreciating weights being posted). I also appreciate when you guys take the time to post the details of your workouts. I don't think though, that I ever have
I will try to more often. *sigh* This is a heck of a workout to start with (complicated), but I will try. Yesterday, I did a slightly altered PLB. Too tired for anything last night. That's the thing I'm noticing most now. Seem to find energy for workouts that are better than I'd expect them to be, considering -- but pretty fatigued the rest of the day. Much better overall, though
This is the same variation of PLB I've done the last couple times, I started with squats (after a warm up set). Instead of doing regular squats and then plie', I did heels elevated w/ closer stance, then regular. Also, because I opted to go a little heavier (for me), last time I did this, I slowed some of the reps down to 2/2 count. Mostly this was to be sure my form was spot on and my shoulder's/torso were staying up. This time, that wasn't really necessary and I probably only slowed down a couple reps. My legs could have gone heavier, but not my stabilizers -- and the weighted vests really bug my neck by the end of the segment. Anyway, I used 20 lb vests (one or two, depending) and 30 or 40 lb dumbells to get these poundages:
Squats - 80 lbs (12 reps elevated/12 standard) - 100 lbs (10/10) - 120 lbs (8/8) [took an extra 30 secs here to catch my breath, then finished with same corresponding poundages for full pyramid]
3 minute break, then static lunges: 45 for 12 reps, 55 for 10 reps, 60 for 8, 55 for 10, 45 for 12 [Have to slightly elevate my back foot on high step topper, so I can push through the ball of my foot and spare my toes- trouble with flexion).
About a five minute break here, then for leg press, I used an 18 inch high step and did all the reps in the segment on one leg, then repeated the segment for the other leg. Does that make sense? When they switch legs, I don't. Kept weights pretty darn light. The extra inches on the high step make a big difference, though I do have long legs. Maybe could have gone a bit heavier, but I pretty much went with Cathe's filming weights done this way and got a nice high-rep burn: right leg - 25 lbs, 24 reps - 30 lbs, 20 reps - 35 lbs 16 reps, then same weights back down the pyramid and repeat with other leg (Thank God I am not a centipede).
For deadlifts, I did one legged deadlifts, lifting the back leg on the descent (think they use this option in Legs and Glutes). Diane Sue and Debbie - I saw your discussion about these yesterday and I have always been very conservative on poundage with this exercise. Usually my form feels really good, but once in awhile I'll have an off rep and can feel it. Occasionally, I'll just feel off for the whole exercise. I think with this particular move (well - with any exercise really, but ...) one mishap would be all it would take. I don't think I've ever gone as heavy as I probably could. Just enough to feel a good stretch and contraction. I used a 15 lb kb for the 12 reps, a 20 for the 10 and 30 for the 8 (same in the descent). This really did feel pretty wimpy, but there was a balance issue too and I did feel a bit of a burn by the end.
I ran out of time and did not do calves or floorwork. Also, last time I did this workout, I included a pyramid just for plie squats before I did static lunges. Forgot that this time. I will at least do calves after back today. *Whew* That was kind of hard to explain and kind of long winded
- If I did the workout 'normally,' it would have been much easier. Maybe that's why I rarely post the details.
Hope you all have a great day.
Lori
