Leg Training: Thoughts & Changes

Hey loves Smile How’s everyone’s day going so far? (I totally just typed “fart” instead of “far” hehe!)

Mine’s been quite lovely Smile I just got back from working my legs at the gym, so I am all fired up to talk about leg training today! Smile

If you have been following along with me, you already know that I am somewhat following the LiveFit trainer; I say somewhat, because I have adapted the program so it is more suitable for ME!

Remember, everyone is different, so do what works for YOU! Smile

*Quick recap: The changes I have made to the trainer mainly have to do with cardio and portion sizes. The program introduces cardio after 4 weeks of a “building phase”; however, I have a lot of muscle that I want to build, so I have opted to continue doing NO cardio! Regarding portion sizes, I have increased my portion sizes seeing as how my body requires more food than what was being suggested in the trainer.

I have been loving the trainer and have actually seen some gains while following it Smile I have increased weights in many of my exercises and feel as though my shoulders are a bit larger(?) Larger or not, I am personally noticing changes which is definitely motivating, so I am choosing to stick with the trainer! However, I have been thinking a lot about the leg routine lately…

The trainer suggests to train the muscle group that you want to develop the most. For me, this is my legs. So, having said that, I have been training my legs two times per week. Before the trainer, I was also training my legs two times per week (for the same reasons), but I split my leg days up by focusing on hamstrings and glutes one day and quads on the other day. I liked this split. I found it very beneficial doing a hamstring/glutes focused workout and then a quad focused workout later on that week.

I was surprised when I saw that the LiveFit trainer used the same leg routine two times per week. I am no professional (I have learnt everything I know on my own, reading fitness articles, YOUR blogs, etc.), but from what I understand it is more common to focus on the two different leg muscle groups (hams vs. quads) when training legs twice per week.

Currently, I have been doing this workout two times per week:

Leg Press 3 x 10

Barbell Squat 3 x 10

Barbell Lunge 3 x 10

Barbell Deadlift 3 x 10

Lying Leg Curls 3 x 10

Seated Calf Raise 3 x 10

Standing Calf Raise 3 x 10

However, like I said, lately I have been contemplating whether I should do two different leg routines twice a week.

Decisions, decisions…

One of the main reasons I chose to do the LiveFit trainer was because I was focusing too much on my routines. Since I am not a trainer, I didn’t find it easy to throw together a proper routine for myself. I know the importance of including different exercises, so I found myself striving far too much to create a “perfect” program for myself. I know there is no “perfect” program, but that’s what was on my mind while trying to write out a routine for myself…

So, if I do switch up the leg routines, I would want to be confident in the routines I use. I don’t need to be worrying about finding a leg workout that focuses on quads and one on hamstrings and glutes – I am a student and put my studies first.

Despite having a slight dilemma regarding my leg training, I have been loving it throughout the trainer so far Smile I have made many increases in several exercises and gained confidence in many exercises, too!

In the past, I was having trouble with leg curls, but I recently came across this video!

Ironically, I found this video right before I left for the gym to do my leg workout on Monday, so I was able to try out her Erin’s suggestions! And they worked! Her suggestions and variations to the exercise are so helpful, but maybe I had the machine set differently, too!? I guess I just had to play around with it a bit more (but I am still positive that the SEATED leg curl machine is too big for me! Haha! I’ll just stick with the lying leg curl machine from now on…)

As I am focusing much more on increasing muscle mass, strength, etc. I have been incorporating NEW things into my routine Smile Such as…

FOAM ROLLING! ❤

peachesncream 013

This is MY foam roller and I love it so very much ❤ It is my favourite piece of fitness equipment and can’t wait to tell you all about it and why I love it so much! Smile More to come tomorrow!

How often do you train your legs?
What is your favourite leg exercise?
Do you foam roll?

Meg
xoxoxoxoxo

Advertisements

Focusing on Relaxing & Some Progress Pictures!

Happy Hump Day everyone! Smile This week seems to be cruising by for me! I think it has a lot to do with having NO classes on Mondays! Winking smile 

However, on Wednesdays I DO have class; two of them in fact! My first class begins at 8:30 AM, so I was up and at the gym by 7:00 to get my sweat on!

Normally, I plan ahead of time. I usually schedule my days so I know what to do when; example: what time I plan on going to the gym on such and such a day; however today was different.

I have been taking a different approach on things lately and it’s working.

I found myself stressing and thinking too much about what and when I should do something. I would take forever to decide whether or not I should go to the gym before my morning class or after, when I should do my homework – between my breaks from class or later that night, etc. etc.

Too much time was being spent on unnecessary things! My mind was starting to go crazy and I would take forever to make the simplest little decision. How silly!

So, like I said, I have a new approach:

Going with the flow.

I need to be easier on myself and less of a perfectionist!

If I don’t wake up at 6:00 to get to the gym, WHO CARES!? I can go later!

If I don’t complete all of my homework one day, WHO CARES!? I can do it the next day!

If I don’t make my bed one morning, WHO CARES!? Not making your bed actually let’s it air out and dehydrates and kills dust mites! Winking smile (Gross, I know, but it’s a good excuse for not making your bed if you ask me! Who wants to be sleeping with dust mites?)

I think you get my point. As I have been focusing on “going with the flow” lately, I have been a lot more relaxed and my mind doesn’t race like it did anymore.

One example of relaxing and going with the flow happened last night. Since I had such a horrible sleep the other night, I didn’t know if I would be fully rested in the morning to make it to the gym before class, so I didn’t make a plan.

Like I said, usually I would have my entire day planned out, but this time I approached things in a more relaxed and laid back manner.

I went to bed without setting an alarm, doing any food prep, or packing my gym bag. I wanted to allow myself to sleep until I was well rested.

It just so happened that I was well rested by 6:30. I woke up on my own, without an alarm or any interruptions, so I knew I was ready to wake up and start my day! Smile

I whipped up a yummy breakfast of oats and strawberries with almond milk, and eggs (unpictured)

strawberries 001

Then I blended up a protein shake and headed out the door!

I had a heavy shoulder workout today and it felt so good. My last few shoulder workouts took place back home, so they weren’t quite the same as my “normal” shoulder workouts. The Bowflex was good, but I definitely missed my gym here in London over the break!

I took some pictures of my arms after my workout because I am noticing some changes!

London-20120111-00717

London-20120111-00718
(HAHA! I look cross-eyed!)

I had to get ready for school after my workout…
Let’s just say my eye liner was a little crooked today Winking smile My arms were feeling quite noodley after working so hard!

What is one unnecessary thing that you find yourself stressing or thinking too much about?
How was your WORKOUT WEDNESDAY? What did you do to get your sweat on today?
Do you take progress pictures?
I don’t do it often (nor have I ever done it at the gym before!), but I have been noticing some gains in my arms, so I thought I’d share Smile It’s pretty motivating for me.

Have a wonderful night friends! Tomorrow is all about legs!

Meg
xoxoxoxo