Dansformation - Day 1 - Training Legs

in life •  last year

Hey Steemians !

As I said yesterday, today I started the 12 weeks workout challenge ! After few weeks of break I got my ass back to the gym and I feel very motivated to do this.

First training - Legs day

A lots of people skip this muscle group because of the discomfort of the training and because of the fever which comes after (last time I couldn't walk for a week) but for me this is not a problem.

Legs are half of our body so is very important to don't skip them !

Let's jump to the training :

10 minutes warming to prevent injuries !

Exercise 1 :

Barbell Squat - 4 sets of 8 reps

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Exercise 2 :

Dumbbell Rear Lunge - 4 sets of 8 reps

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Exercise 3 :

Standing Leg Curl - 4 sets of 8 reps

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Exercise 4 :

Seated Calf Raise - 4 sets of 8 reps

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Meal 1 :

Glass of kefir early in the morning

Meal 2 :

Wild rice with pork, before going to gym

Meal 3 :

Spinach with pork , after gym.

I try to eat every 4 hours. Probably will be one more before going to bed which will contain fruits.


3 tablets of vitamins per day (morning/afternoon/evening)

1 cup of amino acids before gym and 1 after the gym

1 cup of creatine before gym

I have to say that I was quite content after the training , everything went well, the time spent in gym was for about 1.5 hours.

That's all for today , see ya tomorrow !

If you would like to support myself into this challenge please use your mouse to push the upvote button , it means a lot for me as all funds will be invested to get it to the end !

Also don't forget to follow @denisoi for further updates !

Thanks for reading, have a wonderful day/night.

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Great blog. Much info packed into it. Upvoted and resteemed.


I appreciate your gesture @fulltimegeek ! Thank you.

Whoo hoo! Stay strong!


@breezin I will thanks !

nice work... yes, leg day sucks.. but you definitely don't wanna look like a silly buff cartoon character :P

Nice Post

Check out my leg day post: Get Fit Or Die Trying - Leg Day

Which is part of my fitness blog/challenge I'm running right now too
Followed, upvoted and resteemed..



Thanks @mrwang it's a pleasure to meet people with the same interest ! I'll bee watching you for sure, there is always place to learn.

Great post and good luck on the 12 weeks program! May your legs be strong and your arms long... No idea why I said that but I just added you to my follow list!


Thanks @poeticsnake ! It's a great rime ! :) Thanks for following my journey.