I think almost all competitors are recovering control freaks and suffer from some level of Obsessive Compulsive Disorder.
We take what was intended for evil and turn it into good…or something.
At least that is what I tell myself.
I have fully admitted that I am a recovering control freak that keeps track of everything. This explains why I sometimes have a nutrition label torn off a snack I bought while ‘out and about‘ lurking in my purse for a few days. Sometimes you have to eat random things to keep the hanger from getting the best of you.
No macro shall go unrecorded.
Yes, I know, it is totally ridiculous.
I also keep track of all my workouts and how epic they were. Seeing how this week is all about the legs, I thought I would share some of my least *ahem* most favorite leg workouts that have been fraught with squats.
Killing you didn’t seem like a good idea, so legs every day will not be done. I couldn’t bear the responsibility of crippling so many people, so this challenge is going to be a little different but no less challenging!
Eight Squats Squatting.
Pick one or two of the workouts to complete this week. I usually do one heavy leg day a week, but if you’re super brave complete two leg days, but no more than two. Remember the growth happens when you rest!
We are all relaxed and limber from last week’s yoga challenge so its time to push hard again.
Remember to warm up well before you start training, and heck, foam roll while you’re at it.
Option #1
Leg press
- 4 sets with reps at 30, 10, 30, 10
Hack squat
- 4 sets at 12 reps
Leg extension – run the rack
- 2 sets at reps of 10
To ‘run the rack’ start at the lowest weight and do 10 reps, add next increment of weight and complete 10 more reps….continue until you can’t go anymore.
Bulgarian split squats
- 3 sets at reps of 12 per leg
Option #2
Lying leg curl (superset with next exercise – leg press)
- 3 sets at 6 reps- try to increase weight each set
Leg press
- 3 sets at 30 reps – try to increase weight each set
Hack Squat
- 3 sets at 15 reps- try to increase weight each set
Barbell squats
- 4 sets at 6 reps
*each rep is timed for 5 seconds down and 5 seconds up, creating a 10 second rep*
Option #3
Barbell box squats
- 8 work sets at reps of 15, 15, 12, 12, 10, 8, 8, 30 (60 seconds rest between sets)
DB stiff legged deadlifts (superset with the next exercise – db walking lunges)
- 4 sets of 12 reps
DB walking lunges
- 4 sets at 15, 12, 10, 8 per leg
Leg extensions
- 1 straight set of 30
- 3 yoyo sets at 8/10/6
*a yoyo set is done by going heavy, light, heavy
Jump squats (superset with next exercise – wall squats)
- 2 sets of 45 seconds
Wall squats
- 2 sets of 60 seconds
Option #4
And this is what I am doing tomorrow as part of my program, feel free to join in even though there aren’t any squats. Oops!
Lying leg press
- 5 sets at 15, 15, 12, 12, 10 – increase weight each set (45 seconds of rest between sets)
DB backward lunges (superset with next exercise)
- 4 sets at 20 reps – increase weight with each set
Leg press
- 4 sets at 10, 10, 8, and 30 – increase weight with each set and lower for last set
Leg extensions
- 2 sets of 30 3 by 3 reps – 3 reps, 3 seconds of rest, 3 reps for 30 total reps – increase weight with each set
*if I read this right each set of 30 reps is 6 x 30 or 180 reps…I forgot to ask this question so I guess that is what I will be doing. Pray for me.
Feel free to switch up the squats that you are doing in the leg workout, a few of my favorite squats are:
- Good old fashioned barbell squat
- Bulgarian split squat
- Hack squats machine or bar
- Barbell box squats
- Wall squats/sits
- Jump squats
- Goblet squats
- Front squats
And just in case you were wondering, the goal is to end up in a crumpled heap on the floor.
Yup, this is what we are going for!
Oh good. Now that I know I’m supposed to end up a dead crumbled heap on the floor, I won’t be so surprised when I end up as such.
SO true. My OCD goes NUTSO on prep. 🙂
Yup. It took me a long time to unwind from being so OCD for so long. I think I have found a pretty happy balance between discipline and ‘letting go’. If I want the cake I will eat it…it is just that I usually don’t want the cake. lol
Your diet notes are so detailed! I would go crazy doing that lol
Meh, its rather easy for me to be detailed. If I write it down I don’t have to think about it at all. 😀
Please note that the nausea I felt during this challenge yesterday & the intense soreness in my booty today is all of your fault, D!!! I would run after you but it hurts too much 😉
T.
I am moving SLOW today, I would be easy to catch. hahaha!
I did a combination of a few of these options yesterday. Whoa mama! My hammy’s and glutes are SORE today! I found a new squat love, the walkout squat. Love, love, love!! I’ll have to get one more leg day in this week.. hmmm.
Walkout squat? NICE, I will have to google that one. 😀
Donloree, you’re such a blessing! I’ve always done the old-fashioned barbell squat but my shoulders can’t take it anymore & I didn’t know what to replace it with. Now you’ve given me all sorts of ideas! Can’t wait to try them out & see what works best for this old body of mine.
Ooh, you will have to keep me posted. Another favorite that I didn’t put are the sumo db squats. They go something like this: http://www.youtube.com/watch?v=qgH5qgiVVqk&feature=related
The sumo squats are working great for me! Thanks so much. Oh, and by the way, I’m still working on the push ups! I managed seven this morning which is seven more than I could do awhile ago. I’m still hoping for ten by Christmas! I’m writing about that wish on my blog today. Somehow putting my goals out there for everyone to see makes me feel more accountable!