legs day

today i worked on the cable machine for legs to check it out.

cable machines are a bit intimidating to me, but i recognize and respect how much i can do with them that i am sure that i could make an entire week's worth of exercises out of them and walk away feeling very satisfied.

of course it's a learning experience and it takes a bit of practice to put your legs in the right place and not in the way of the cables.  standing up straight is essential and i had a bit of difficulty with that as well.  in time my core will compensate and i know it can only get better.

today's routine included:

• hip adduction 40lbs, RL, 15R, 3S
• hip abduction 40lbs, RL, 15R, 3S
• straight leg kickbacks 40lbs, RL, 15R, 3S
• bent leg kickbacks 40lbs, RL, 15R, 3S
• hip flexion on cable (reduced weight to get used to it) 30lbs, RL, 15R, 3S
• calf raises 2-25lb dumbbells, 15R, 3S
• leg extension 40lbs, 15R, 3S
• straight leg clean and jerk 12lbs, 15R, 3S (tried it just to see...have to investigate to see if it is actually benefitting my legs or not)

i'm thinking that i'm going to have to reduce the number of repetitions from 15 to 12 just because i think it's a bit excessive.

all in all, it was a good workout today.  i had gone and hit balls earlier, so i didnt bother with cardio.  i think the workout itself took me just under an hour.  in the future, i may add in a bit of cardio like hill climbing walking on the treadmill to build up my quads.

i hope that what i've done wont bother my knees.  so far they feel good.  where i'd notice the most difficulty is the leg extensions, but i went slow and was mindful of how far back i'd let the machine go.  so far they feel fine and i'm optimistic they wont bother me as much tomorrow, which is a 180 from those stupid squats and lunges we'd do in those damned classes.  if i can continue with this program on legs day, then i'll be satisfied.  i may throw in stairs on legs day, too, just to boost the cardio, but if it happens it will be earlier in the day, as doing it when the temps are as high as they are, is suicidal.

i also really like doing pyramids: starting with heavy weights at 8 reps, med weights at 10 reps, and lightest at 12 reps.  it's a good way to build muscle and challenge yourself.  i think i'll end up doing that for arms next week, something i really enjoyed in our classes.