Legs…….
Yesterday went to Jodes and had my microdermbrasion on the last few skin patches I have left, so that was good (www.jodes.org). I worked a shift in the morning as site manager and the gymk was nice and busy, back in the afternoon for cardio, PUMP and my client Lisa who has come back after having a baby and is getting back in shape (despite drinking 5 diet cokes this wee!, not in my food plan I can tell you!) still next week will be even better, won’t it Lisa?
This morning I trained Rebekah on her B programme which was legs, back and biceps. She worked really hard on her dumbell alternate leg lunges and her romanian deadlifts with perfect form, but best of all was her seated supination curls with 7.5kg, working with 15 reps, personal best for her, so well done!
Back in the afternoon for training LEGS! Now I weighed myself this morning and I have lost 4lb since wednesday, that is too much too fast again, what with cutting down on my carbs and increasing my cardio, this way I will be under 9 stone for my competiton and I don’t want that. so Simon advised me to put my carbs back in my evening meal and to have a cheat meal at lunchtime, I did and it was a lasagne (for more calories) it was lovely and gave me what I needed for this new workout.
It started with a tri-set of barbell step ups with a 20kg (will go heavier next time) into alternate dumbell lunges, 20 reps with 10kg and then into jump squats with a 10kg plate! legs wobbly! Seated leg curl, which I really got a great squeeze today, 3 sets of 8 reps drop set repeated twice. Then stiff leg deadlifts, drop set 8 reps from 4okg to 30kg, want to go even heavier next time to the 45kg as it was only 1 set. Simon gave me a spot with lying leg curls, 1 set with drop set of 8 reps. Now for the end, smith machine squats working with 15/10/8 reps, I got 15 reps out of my first set with 15kg a side, the idea is to keep some size in my legs as we don’t want them getting too long and lean. I had to go down with a slow negative and then push up fast and hard, not resting at the top and straight back down. The 10 reps was with 20 kg and the 8 reps was with 22.5kg. Good session, I really think my legs enjoyed it as they were quite shaky when I came off the incline 30 mins treadmill.
Steak for dinner tonight, yum! Back, shoulders and chest tomorrow with Jon, can’t wait!