Fitness for life. A workout journal. #2 Legs day.

moonunit (53)in #fitness • 6 years ago (edited)

Legs, legs, legs, never skip leg day.

Legs are key.

Strong legs are the key to a fantastic physique.
My knee has been feeling good after my leg sessions recently so I am happy to keep moving up the weights when I can. I had some DOMS last time out which I haven't had since I switched to a plantbased (vegan) diet 3 years ago. I think this might have something to with not eating as many bananas as I was. I think I remember reading a piece about magnesium and DOMS and as bananas are a heavy weight in the magnesium category this might just hold water. As today was leg day I will monch my way through a couple of them and a few more to see if there is a difference in my DOMS. The fact that my diet contains lo inflammation causing foods such as dairy could also be a big factor in my ability to dodge DOMS. The experiment continues!

On my workout days I get up just before 6 am I typically workout from about 6:20 to 7:45 this gives me a 10 min warm up and about 5 mins stretching on each side of my 1 hr 20 min session. I always feel like I could go longer but I think that the shorter more intense session works best for me. So on to my session. A little note to say I use Olympic a 7 ft barbell @20kg. On my rest periods between sets I will do some type of core work. I mean who doesn't love a plank for a rest?

Very happy to get to a higher weight on this, my knee is feeling good too.

Exercise	Weight	Reps
Barbell Squat	60	12
Barbell Squat	80	12
Barbell Squat	80	10
Barbell Squat	90	10

I dont have any extra plates to add in on this so I will have to get more or change to a barbell lunge

Exercise	Weight	Reps
Dumbbell Lunge	27kg Each hand	14
Dumbbell Lunge	27kg Each hand	14
Dumbbell Lunge	27kg Each hand	14

Happy to get the extra 10kg on this lift

Exercise	Weight	Reps
Smith Machine Toe Raise	120kg	20
Smith Machine Toe Raise	120kg	20
Smith Machine Toe Raise	120kg	20
Smith Machine Toe Raise	120kg	20

Exercise	Weight	Reps
Leg Extensions	50kg	15
Leg Extensions	50kg	15
Leg Extensions	50kg	15
Leg Extensions	50kg	15

This will need to be increased next session.

Exercise	Weight	Reps
Seated Leg Curl	40kg	12
Seated Leg Curl	40kg	12
Seated Leg Curl	40kg	12
Seated Leg Curl	45kg	12

I will go to 45 on all sets next time out.

Exercise	Weight	Reps
One Leg Donkey Calf Raise	Body weight	20
One Leg Donkey Calf Raise	Body weight	20
One Leg Donkey Calf Raise	Body weight	20
One Leg Donkey Calf Raise	Body weight	20

Up 10kg on this exercise today too.

Exercise	Weight	Reps
Barbell Standing Calf Raise	120kg	15
Barbell Standing Calf Raise	120kg	15
Barbell Standing Calf Raise	120kg	15
Barbell Standing Calf Raise	120kg	15

From looking at the tables above I can see that I should hold on some new weights and increase some others.

Image SRC... Thats not me.

Following my session I had one of my high protein smoothies as detailed in my previous post. So I dont really need to go into that again. I Finally took my stats too. Body weight 86.5 KG, 36.6% muscle mass, 21.2% fat. I knew I was in and around 20% BF by how I look naked... Oh matron!I am happy enough at this BF level, and when it comes towards the summer I will push to lean out. Although as we are looking to move then I am not sure how I will do this just yet. But I will give it my all.

If you would like you can vote for my witness here https://whaleshares.io/~witnesses I am in the list but you can also go to the bottom of the page and type in moonunit and click "share". You can read my witness post HERE!