Did 20 minutes of plyo work fri. Bench jumping, step ups, jump overs, knee tucks (ouch) I was so winded !!! ab wheel rollouts, no weight knees and 10lbs knees(back pack), tried the standing on ramp, but i think its too steep a curve, need to make one the is more gradual.
Going to gym today, looking forward to that, although I end it with bike sprints…
So heres the pics, the front view (sorry its blurry) you can see my legs are still thin, thats what im really wanting to get some more quads going. From the side the abductors are filling out nicely. Diet hmmm I am not going to try and put on any more weight, but Im not going to eat too clean either. I love carbs and they love me lol
Front- this is where Id like or should say would LOVE to have more growth = QUAD Im going to add in the plyos and some other stuff hopefully they will respond.
From a bodybuilding perspective, for the teardrop around the knee and quad sweep (outside width) do high-rep (12+), close stance front squats, sissy squats (holding on to the bar in the cage) and walking lunges with a short stride.
You can get creative and do a front squat set supersetted with sissy squat set. Then lie on the floor and swear for a bit. 3-4 supersets. This will hurt like a bitch.
Quads need reps. Depending on your weekly schedule you can do a separate day or do it after your main lifts.
[quote]cavalier wrote:
Wow, tough work. I’m starting to get the feeling that “avoid getting big, ugly, manlike muscles” is going down your list of priorities.[/quote]
Hmmm I love a man in muscles, is that what you meant?
legs walking around finding all the machines took some time…
Met a girl who competes she was DLing very fun to watch her training. She is going to be doing the worlds coming up (53 yr old)
anyway:
leg press 2 140x12 1 160x12 nice pause at bottom.
single leg press 50x2 x 8 60x8 amazing how much lighter for single, but i think this will go up fast now i got the positioning and feel.
split squat close stance kb 35 then that was heaviest so went to dbs 25s all for 12s
bulg split with a bit of forward lean , my tendency is to grind the glutes, abductors, must put that pressure on toe/center not heel. It helped
leg curl 4x12 52 1/2 then did a few singles at 22 1/2 (had a 2 1/2 plate on i could not get off)
back ext -could not find come out come out where ever you are
calf heel raise raise 50 x15
finisher bike sprints 8x60sec with 60 sec slower speed to recover.
my cardio is getting better - i only felt half dead today! Went full out, loved it.(when done)
[quote]Germanone wrote:
How are the legs today? Nice work yesterday![/quote]
They are just sore, nothing crazy. Everything :ass hamstrings, inner, quads i noticed walking up the stairs. Still have family here, so im going for a walk soon and thinking run later for some “active recovery”. Theres a semi decent incline (wont call it a “hill” so was thinking maybe 5 sprints up it. Then just a nice pace grinding a little out here and there.
Cav and Nurse body bonus from doing something i love! Thanks!!
[quote]Germanone wrote:
How are the legs today? Nice work yesterday![/quote]
They are just sore, nothing crazy. Everything :ass hamstrings, inner, quads i noticed walking up the stairs. Still have family here, so im going for a walk soon and thinking run later for some “active recovery”. Theres a semi decent incline (wont call it a “hill” so was thinking maybe 5 sprints up it. Then just a nice pace grinding a little out here and there.
Cav and Nurse body bonus from doing something i love! Thanks!!
[/quote]
Sounds like a plan. Also sounds like we hit the areas pretty good! Awesome!
I am on it! I think I found a goodie machine to help me out too.
