The “I’ve never been more sore in my LIFE” workout!!

Today is usually not a post a workout day, but all I can think about is what my LEGS workout did to me because I can barely walk!  I thought I’d post it while it’s fresh on my mind and BODY!!!  I’ve been following Jamie’s workouts for several months now.  She has an amazing 12 week program!  It’s divided in 3 phases, progressively getting harder.  The workout I did was DAY 57 (Day 1 of Phase 3).

I’ve done this lower body workout many times.  I hadn’t done it for several weeks though and I went heavier.  I did it on Tuesday evening.  Wednesday I was a little sore and when I woke up Thursday morning it was KILLER worse!  I still LOVE being sore and I’m sure every gym rat feels the same way.  So, I’m happy to SHARE!  I suggest doing this workout at the gym unless you have a pretty sweet set up at home.  I only rest 30 seconds-1 minute between sets.  When it says active rest, I don’t rest at all.  Here it is with a few alterations (in red) and side notes on what I did exactly:

Superset:

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  Leg Press (shoulder stance) I put two 45 lb. weight plates on each side.

  3 sets of 15 reps

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  Freehand Jump Squat Make sure you squat LOW!

  3 sets of 15 reps

Working Set + Active Rest:

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  Smith Single-Leg Split Squat I put 30 lbs. on each side.

  3 sets of 15 reps, per side

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  Rope Jumping It’s easier for me to count to 100.  It’s about the same.

  3 sets of 1 min

Superset:

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  Walking Barbell Lunge I used a 50 lb. bar.

  3 sets of 20 reps, 10 steps down, 10 back

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  Long Jump  Killer, squat low and jump far.

  3 sets of 20 reps, 10 steps down, 10 back

Superset:

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  Leg Extensions I set the weight at 80 lbs.

  3 sets of 20 reps

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  Lateral Bound (side-to-side single leg hops) I do 40 side curtsy jump lunges instead of this.

  3 sets of 20 reps

End of superset; resume normal sets

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  Smith Machine Squat I don’t put weight under my heels and I used 25 lb. plates on each side.

  3 sets of 30 reps, place a plate under the heels to emphasize quads

Working Set + Active Rest:

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  Standing Calf Raises I use a sitting calf press and I set it at 80 lbs.

  3 sets of 20 reps

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  Rope Jumping Same as above.  100 jumps.

  3 sets of 1 min

Working Set + Active Rest:

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  Calf Press On The Leg Press Machine  I did not do this last set.  I really don’t like working calves.  One set was enough (: 

  3 sets of 20 reps

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           Rope Jumping

3 sets of 1 min

I’m supposed to work legs again on Friday and at this point I don’t know how that will happen!!  In a couple days I’ll post my results from my body fat test and weight.  I don’t know if I’ll make 129 by the 20th.  I might need to run 20 miles tomorrow!  We’ll see.

I do have ONE Thursday thought!  I saw a quote the other day at a restaurant that reminded me of my political and life values.  I am not a political guru but of course my mind and everyone else’s is on the presidential election right now.  I wish Abraham Lincoln was running for office or Galt and Rearden.  If you don’t know who they are you are missing out!  Read ATLAS SHRUGGED.  Good quotes to remember:

You cannot help the poor by destroying the rich.

You cannot strengthen the weak by weakening the strong.  

You cannot bring about prosperity by discouraging thrift.

You cannot lift the wage earner up by pulling the wage payer down.

You cannot further the brotherhood of man by inciting class hatred.

You cannot build character and courage by taking away people’s initiative and independence.

You cannot help people permanently by doing for them, what they could and should do for themselves.

 

~~~Abraham Lincoln

 

Who do you think I’m VOTING for?  ONE candidate believes this same way!