So, I'm still on the Sunday legday routine as legs always take so much longer to train than any other muscle group and the weekdays just don't have enough time to get through my whole routine. Basically this means that I cannot walk correctly when I start the week out at work every single Monday LOL but oh well, no one seems to notice (or care!). This month my routine is pretty similar to last month except that I took out the RDLs which didn't seem to be giving me a booty burn anymore and replaced them with lunges which I haven't done in 2 months. Let's be honest, I HATE LUNGES! I didn't used to mind them when my workouts were less weight-focused but when you are constantly dealing with super tight quads and other random leg aches and pains they are a bitch. In order to get myself to not skip them I let myself choose the type of lunges I do each week. Last week was walking DB lunges (pure torture) and today I did walking lunges with Med Ball core twists. These weren't so bad as they were more balance than weight-focused. Other options I might use are stationary BB lunges, side-to-side lunges, or raised-leg lunges (I think these are called Bulgarian lunges?). I find the best way to keep yourself motivated is to do what you enjoy so if you hate what you're doing, find a better method! Anyway, here's the breakdown of November's leg routine:
4 sets of 8-12 each:
-BB back squats
-Hack squats
-Lunges of choice (2x length of gym)
-DB goblet squats on two parallel benches (Doing them raised lets you get really deep - I LOVE these!)
-Standing calf raises. 2 sets with toes forward 1 set each with toes facing in and out. This lets you get your calves working from all angles - another trick I love!
I then finished off with 15 minutes on the elliptical to loosen-up my stiffening muscles, 3 sets of hanging leg raises not only for a little core work but also to really stretch out the upper body since I'll be hitting shoulders tomorrow, and then finally some stretching and foam-rolling on the mats.
This takes about 2 hours in total so I try to get in really early and not use-up too much of my day. On my way out of course I was starved so I had a delicious Pure Fit peanut butter toffee protein bar and then stopped into Coffee By Design for a small iced which I mixed-up in my shaker with my whey. I bought a new flavor recently, chocolate caramel I think its called, which I am not a fan of but the coffee addition made it so much better! Adding caffeine to your protein shake is not only a great way to refuel those broken down muscles but also fantastic for re-energizing yourself after completely burning yourself out for 2 hours! I'm so ready to take on the rest of my day now haha! When I got home I soaked in a hot bubble bath filled with Epson salts for a while prior to showering. The salts feel so good on your sore muscles, soften your skin really nicely, and the heat and lavender scent really help to rid any lingering stresses. Plus, its freaking frigid here and the thought of sitting in an ice bath when the air temperature is not much warmer was really making me cringe!
Despite my post-workout nutrition I'm already dizzy from starvation so I'm going to go make myself my typical chicken breast salad for lunch before getting on with my Sunday chores. Thank goodness I took tomorrow off as a PTO day...so much to do and so little time lately!
Do you readers reserve your favorite or most time-consuming workouts for the weekends or do you prefer to take the weekends off? What's your favorite post-workout snack? I'd love to see some comments below! Happy Gymming all! xo
4 sets of 8-12 each:
-BB back squats
-Hack squats
-Lunges of choice (2x length of gym)
-DB goblet squats on two parallel benches (Doing them raised lets you get really deep - I LOVE these!)
-Standing calf raises. 2 sets with toes forward 1 set each with toes facing in and out. This lets you get your calves working from all angles - another trick I love!
I then finished off with 15 minutes on the elliptical to loosen-up my stiffening muscles, 3 sets of hanging leg raises not only for a little core work but also to really stretch out the upper body since I'll be hitting shoulders tomorrow, and then finally some stretching and foam-rolling on the mats.
This takes about 2 hours in total so I try to get in really early and not use-up too much of my day. On my way out of course I was starved so I had a delicious Pure Fit peanut butter toffee protein bar and then stopped into Coffee By Design for a small iced which I mixed-up in my shaker with my whey. I bought a new flavor recently, chocolate caramel I think its called, which I am not a fan of but the coffee addition made it so much better! Adding caffeine to your protein shake is not only a great way to refuel those broken down muscles but also fantastic for re-energizing yourself after completely burning yourself out for 2 hours! I'm so ready to take on the rest of my day now haha! When I got home I soaked in a hot bubble bath filled with Epson salts for a while prior to showering. The salts feel so good on your sore muscles, soften your skin really nicely, and the heat and lavender scent really help to rid any lingering stresses. Plus, its freaking frigid here and the thought of sitting in an ice bath when the air temperature is not much warmer was really making me cringe!
Despite my post-workout nutrition I'm already dizzy from starvation so I'm going to go make myself my typical chicken breast salad for lunch before getting on with my Sunday chores. Thank goodness I took tomorrow off as a PTO day...so much to do and so little time lately!
Do you readers reserve your favorite or most time-consuming workouts for the weekends or do you prefer to take the weekends off? What's your favorite post-workout snack? I'd love to see some comments below! Happy Gymming all! xo
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