Butterfly, Nikegurl & Erilaya's Leg Challenge...

[Erilaya]

Dang sorry bout that B.. that stinks huh.. luckily for me I don't get them cramps and AF lasts for 2 days.. but I remember when she was mean!
Hugs to ya and an extra helpin of Midol ..smiles..

Eri'

 

[nikegurl]

PHASE 1 WEEK 2

1 1/4 LYING LEG CURLS

3 sets 6 x 60
5 x 60 + 2 x 50

SQUATS

4 sets 25 x 55
Got it in 4 sets! So pleased with that. I said I had to do it going in and I did. Not that it's anything great in terms of weight but it felt good doing what I set out to do!

GOOD MORNINGS
2 sets 25 x 35
2 sets 25 x 25
after 2 sets with the 35 lb barbell I was feeling it in my lower back so I dropped down. It was easier to isolate my hamstrings with the lighter weight.

SEATED CALF RAISES
3 x 20 x 35
3 x 15 x 35

That's it. Felt great. Tired as all heck when I was done - but felt great.

By the way.....Phase 3 looks confusing! I'm only half through Phase I but I looked ahead.

 

[nikegurl]

Butterfly and Eri - Can I ask you guys about the WG deadlifts? I've only done stiff legged dead lifts before.

Is your grip about shoulder width? Then I guess you just crouch down and pick up the bar and then straighten your legs keeping the bar close to your body.....yes? Also do you grip one hand overhand and one underhand or both the same?

Thanks!

 

[butterfly]

I do them like this except with the hands like you describe...

 

[Twin Peak]

NG, you want to focus on the legs. Since DLs are usually for back you want to keep the legs wide, point the toes out (called sumo style) and bend deep at the knees, ass way down...nothing like a SLDL. You can alternate hands if you like.

 

[nikegurl]

thank you both! i'm going to have lots of questions when i get to phase 3.....looks confusing and i probably won't have a spotter to help there. but i'm jumping too far ahead (6 weeks in the future still)

thanks again!

 

[Twin Peak]

I start that crazy phase next week!

 

[butterfly]

Already??? How did you get so far ahead of me???

 

[Twin Peak]

You should be on the same thing....this week is week 4 phase 2. See my journal, they are all posted!

 

[Erilaya]

Got my legs in yesterday.. I lowered the weight as my knees were popping and I did not wanna do damage as I am double jointed and my knees and hips have popped before.. VERY PAINFUL!! so when I feel squichsy i just lower the weight that day.. very bizarre..but.. hey.. everybodys bod is diff.. most likely why i don't feel much today.. but I got it done.

Front squat- 5 sets of 5 reps last set increase of 5% weight.. . 65lbs and 70lbs.

Wide grip deadlift standing on a platform - same as above

standing calf raises.-. 8 sets of 10 reps .. I am using light weights with these.. I have huge claves already.. I don't really need to train them..

Lying leg curl - 5 sets of 4 reps.at 60lbs. I HATE these..they make my ass tickle and I get the giggle s on the 3rd rep. when I laugh I lose all strength. ug ug ug

anyway that was yesterdays legs.. LOL..

felt great for the first few hours but today there is barely any inkling I worked them DARN IT that is what I get for lowering the weight but I could not risk an injury.. sometimes Ya have to step back ....

on to next week!

Eri'

 

[Twin Peak]

Double jointed and big boobs....nice combo!

 

[nikegurl]

i killed myself monday night - seriously. it was a hard workout. and here it is wednesday....and i'm not sore at all. not even a little. last week i was crippled and this week no soreness at all?

 

[nikegurl]

hey eri - you did the right thing going a bit lighter. if you'd hurt yourself you'd be missing legs entirely!

nice avatar too. have a great day!

 

[butterfly]

I know why I'm behind... I had two horrible visits from Aunt Flo that lasted 8-10 each visit which caused me to skip a week each visit.

 

[butterfly]

Phase II, Week III ~ Legs
wt x reps

1a. Front Squats
95x5
95x5
115x4
115x4
125x3

1b. Wide grip deadlift
105x5
105x5
125x4
125x4
135x4

2. Lying Leg Curl
80x4
90x4
100x4
110x4
110x4

3. Standing Calf Raises
75x10
75x10
75x8

 

[butterfly]

Phase II, Week IV ~ Legs
wt x reps

1a. Front Squats
115x5
115x5
115x5
125x4
125x4

1b. Wide grip deadlift
125x5
125x5
145x4
145x4
150x4

2. Lying Leg Curl
90x5
100x4
110x4
110x4
120x4

3. Standing Calf Raises
75x10
75x10
75x10

 

[Twin Peak]

Nice weights!

 

[butterfly]

Thanks! Can't wait til next week and I get to do regular squats again

 

[nikegurl]

Week 3 of Phase I (I've actually done it 4 times but started over after missing like 3 weeks in a row when I was sick)

I raised the weight on the squats 10 lbs and still got all my 100 reps in 4 sets. I'll go up again next week for my last week of Phase I.

Oh - and after this....I will NEVER in life do Good Mornings again. I hate them!

Lying 1 1/4 Leg Curls
8 x 60
7 x 60
2 x 6 x 60

Squats
4 x 25 x 65

Good Mornings
2 x 25 x 35
2 x 25 x 25

Seated Calf Raises
6 x 20 x 35 will raise weight on these too. they burned like hell at the end but i managed to get 20 reps in all 6 sets so i'll increase next week.

 

[Twin Peak]

Gms suck.

 

[nikegurl]

I'm laughing now. I thought someone would tell me I must hate them because I'm doing them wrong.

Nope. I hate them because they do in fact suck! LOL

 

[butterfly]

Good job NG

 

[nikegurl]

thanks butterfly! you too! you're strong!

how have the wide grip deadlifts been? do you hate them or like them ok? i've only done the stiff legged before. i probably won't like front squats too much. but the rest of phase 2 doesn't look bad......do the deadlifts suck?

 

[butterfly]

I really don't like the front squats... too awkward holding the weight in front...

but I like the deadlifts... was able to get 150 lbs! Make sure you use good form!

 

[butterfly]

No soreness this time

 

[nikegurl]

i'm not sore either. i upped the weight and i know i was BEAT at the end of my workout and my legs were wobbly all night - but no pain.

 

[butterfly]

I upped my weights too... and nothing!

So strange

 

[Twin Peak]

keep up'n 'em.

 

[butterfly]

You can only up the weights so much at a time... too heavy and you can't do the exercise correctly.

 

[Erilaya]

Hey sorry everyone for being a slow snit.. work is crazy and then with the kids lately.. oye oye oye but I am here pluggin along.

I did get my workout in and have found the more controlled the movement the better or more I fel it the next day.. if i use a slower tempo I realy really feel it.

150lbs holy cow B!! way to go.. I don't lift that.. and i I dn't have a spotter so I just below my threshold.

anyway.. its thursday and I still feel tuesdays workout.. yesterday was upper body and I really feel that today.. and abs.. oh my abs LOL

smiles

Eri'