Today was STS Meso 1, Week 3, Disc 9 - Legs. This was an ok workout, wasn't too happy with all the plate work. I just don't like those exercises. My legs were toast by the end, though.
Warmup:
Squat Lunge Sequence 8/4 - BW
One Leg Sit N Slide with Paper Plate - 12#/15 reps
Lateral Step Ups (dumbbell) - 12#/15 reps a side
Workout:
Deadlifts Wide Stance (dumbbell) - 25's/15 reps
Side Lunge onto 6" High Step - 20#/15 reps each side
45 Degree Lunge (Same Leg) (dumbells) -15's/15 reps each side
Front Squats Narrow Stance (dumbbell) - 30's/15 reps
Static Low End Lunge Same Leg 3/1 Count - 15's/12 reps each side, different counts
Plie Squats Alternating Hand (dumbbell) - 25#/24 reps
Deadlifts Wide Stance (dumbbell) - 30's/15 reps
One Leg Slide Back Lunges with Paper Plate (dumbbell) - 10's/16 reps each side (hated these)
Side Slide Lunges with Paper Plate - 15#/16 reps each side (hated these too)
Front Lunge Same Leg (dumbbell) - 15's/15 reps each side
Squats (dumbbell) - 30's/16 reps
Calf Raises (dumbbell) - BW/40 reps (had to drop the weights because my forearms were burning big time after the squats.
Leg Press (dumbbell, High Step) - 20#/15 reps each side
Stiff Legged Deadlift on Platform (dumbell) - 25's/13 reps (was suppose to be 15, low back was yelling at me)
Wall Squats Double Leg (body weight) - BW/8 slow reps
One Leg Deadlift (Toes Elevated) 3/1 Count - 15#/12 reps each side (I like these)
Bonus floor work:
Leg raises (r + L) - 3.15# ankle weights/24 reps (these were hard on the 2nd leg. Burned big time)
Outer Thigh - 3.15# ankle weights/24 reps
Hamstring and Glute Work with Plate Alternating legs - 8 reps per leg
Hamstring and Glute Work with Plate Both legs - 8 reps per leg
Adductor Glide Ins - 8 reps (Could not slide and do these. They sucked)
Adductor Hamstring Glide Ins - 8 reps
Glute Presses - 24 reps
Wasn't too thrilled about the floor work in this one. The plate work is just stupid.
