I guess I'll replace that with even more foam rollers or box jumps :)
Okay I'm bringing back the zombie thread as I was asked again about workouts.
I started with a warm-up of:
Leg extensions then seated hamstring curls then standing calf raises - 4 sets
Leg press - 8 sets
Lying hamstring curls - 4 sets
Adductors - 4 sets
Single Leg Extensions - 4 sets followed by calf raises
Single Leg Hamstring Curls - 4 sets
Sunday - Back
Seated Cable Rows - 5 sets
Bent Over Single Arm Dumbell Rows - 4 sets
Rope Pulls - 4 sets
Deadlifts 6 sets
With all these exercises I supersetted with some sort of bicep curl
I actually failed on my final set of deadlifts yesterday. I did them last on purpose and didn't use straps until my last set, strapped in, pulled and that was it I was done, didn't move it a frickin' inch :( = undid my belt, threw it across the gym, kicked some weights, sat down and laughed at my childish behaviour.
Legs again yesterday (sorry forgot to put workouts from earlier in the week up
1. Extensions - 4 sets, 25 reps
2. Hamstring curls - 4 sets, 25 reps
3. Hack squats - 8 sets - 20, 15, 12, 10, 10, 7, failed set, 12, 12 reps - calf raises after each set
4. Extensions - very heavy sets, 4 sets
5. Standing Hamstring Curls - ankle straps attached to cable crossover machine
DONE LIKE FRICKIN DINNER
Although I think Chris Carmichael is in the doghouse along with Lance Armstrong, I like Carmichael's ten core exercises. They have improved my form and alleviated my sore back on the bike.
I brought this zombie thread back in case the police start to investigate what killed me. Please pass this along to them:
Leg extension, 3 sets of 50 reps
Seated Hamstring curls, 3 sets of 50 reps
Squat/Deadlift Combo - Set of squats followed immediately (no rest) by a set of deadlifts with the same weight
Sets went like this - 12 reps, 8 reps, 6 reps 5 reps - floor
Sled Pull - Frontwards/Backwards/Hacksquats
Pull sled strapped in (like a forward sprint) 30 yards, unclip harness then pull sled backwards to the start (30 yards). Immediately drop to hack squats.
Weight increased with each set. 5 sets. Legs gave out twice on the return and I hit the floor.
Leg Press. Well for those that know I train legs pretty heavy. By this point I could not leg press more than 225 pounds so I finished off with a little calves and then limped out...
Since rkwaki shared a weight training program with me, I thought I would post in his thread.
This is off season although I lift weights year round. I have been doing that consistently since 1977. I like to go to a well equipped gym with a lot of energy and trainers. I looked over the beginner program rkwaki sent me and incorporated some of the exercises into my leg routine.
Tonight was one set each except for the jumping.
Warmup on the eliptical
Leg presses in leg press machine
Pushup position with feet on a large ball and lift one leg at a time 1/2 inch off the ball while keeping back straight. Sounds easy but try it.
One leg squats - I use the TRX for balance and squat down with my back straight and drive with the glute. I do not let my knee go forward.
One arm kettlebell swings - I try to drive the core forward explosively and let the momentum of the thrust forward swing the weight up to shoulder level.
Turkish getups - One of my favorites.
Jumps over a bench. This is done by starting with one foot on a bench and jumping high into the air over the bench and landing like a cat with the other foot on the bench.
Wall Sit - Sit against the wall with the legs at 90 degrees
Romanian split squats. These are hard for me for some reason. Go figure.
Foam roller and stretching.
I've been hitting the gym on Sunday afternoons as well.
Leg press alternating with pull ups
Upper body stuff. I generally shoot for two back, two shoulder and two chest work outs, such as bench press, incline bench, decline bench, flys, back flys, seated cable rows, upright rows, military press....
Prone Leg Curls single legged.
I also mix in a bunch of hip flexor, abductor and inductor workouts given to me by my physical therapist. I avoid leg extensions as the PT said she is concerned they would put too much strain on my knee and the still healing tendons.
I'm slowing building up the weights with the lower body stuff trying to build more strength and mass. My upper body stuff tends to be a bit less intense.
On most Mondays, I'm a bit stiff. Tuesdays are worse, but I get on the trainer on Tuesday nights for 1.5-2 hours of spinning/cadence drills and that starts to loosen things up.
Just got back to the gym yesterday after 3 weeks off (away from gym and bike). Um, ouch. Only did a moderate full body + core set. Can barely walk today. Ouch...
i did 2 crossfit workouts earlier this month then remembered that i basically hate any form of working out besides riding my bike. so it goes.
I can now reach out horizontally with my right arm and turn off a lamp. This bro is gettin' his burn on.
Upper body workout
3x10 overhead alternating arms dumbbell press
3x10 alternating arms dumbbell bench press using a large ball under back
3x10 lateral shoulder raise
2x10 lat pulldown
2x10 pull up using TRX while almost horizontal on the floor
Roman chair isometric hold
foam roller and stretching