Hi, steemit universe!! Jonathan here again to help you with you time limited workouts to fit that tight schedule so you can earn that money and stay healthy at the same time, This here is day 1 leg day... the most hated day of all lifters or all gym goers is leg day. why? because the after effects of what you do makes it hard to walk or sometimes incapacitate you for a day or two but of course this only happens during your first few weeks or months of training depending on consistency effort. I usually run a program for two weeks start off with heavy workouts everything being heavy from start to finish, then after two weeks i change it up i kick in the volume so we are looking at reps... on heavy days i usually do 8-12 reps, 8 reps if its a new weight im trying or if im sorta new to what im doing and for volume i usually do 12-15 reps depending on how i feel to get that blood flow going keeping your muscles nice and tight aiming for the pump...now that we have that set.. we go to the workout...
total workout duration: 1hour to 1/ 30mins depending on pace
exercise one : Squats (rest in between sets 45 seconds for beginners/ 30 seconds for advanced)
-set 1- 10 reps (10 counts) - light weight or bar weight
-set 2- 10 reps (10 counts) - light weight or bar weight
-set 3- 10 reps (10 counts)- added weight which ever weight you would like to start with not to heavy just a weight that
you can do 10 reps with ease..
-set 4- 10 reps (10 counts) still with the added weight if you think you an handle more weight add some more if not keep
it at the same weight as the one you had during your previous set.
-set 5- 10 reps (10 counts) at this point if your fallowing the rests periods in between sets you might be starting to feel that your legs are tightening and your squats are getting harder but keep pushing you can kill this workout!! now same thing...add weight if you can and if you can't take anymore just do the same weight as a while ago for 10 reps..
*note for beginners you may want to add the rail guard of your squat rack so if you fail at the bottom or happen to lose balance you can just sit and the bar will be caught for you...i know you all must be thinking smith machine squats
no don't the form is not suited to you which can end up injuring you in the long run.. manual squats are still the best. training partners are still recommended so you can spot each other and drive to failure...
exercise number 2: Good morning's!!!
-rest period 30 seconds for advanced, 1 minute for beginners
-this workout targets the hamstrings glutes with some help from the lower back..
-my brother jason doing a set of good mornings on 20kg-
this workout is a bit advanced so i recommend for beginners that we start off light plus your legs might be a little tight due to the squats, but for advanced lifters you can increase to your hearts content...
-set 1- 10 reps (10 counts) weighted light put fives or 10's or even 2.5's
-set 2- 10 reps (10counts) still weighted. add weight if you feel that you can still take more keep it the same if you can't
-set 3- 10 reps (10 counts) still weighted. add weight if you feel that you can still take more keep it the same if you can't
-set 4 10 reps (10counts) till weighted. add weight if you feel that you can still take more keep it the same if you can't
*note don't add weight adding weight gives more effort to your lower back and offsets the hit it's supposed to have on legs.
-exercise number 3: leg presses- rest periods in between sets 45 seconds for advanced and 1min for beginners.
-important note to remember doing this set the safety gear up for your own good in case you fail
-NEVER EVER LOCK YOUR KNEES OUT!! leg press accidents happen a lot when you lock your knees out and due to the tension given by the weight it has high tendency of giving out.
-set 1- 8 reps (8 counts) put as much weight as you can this is a machine and if you need a spot at the bottom of the movement you can push on the top of your knees to give you a boost just don't lock out
-set 2- 8 reps (8 counts)- add more weight if you see fit and remember to breathe
-set 3 -8 reps (8counts) - still add more weight if you can breathe and hydrate yourself if you feel dizzy in any way
-set 4- 8 reps (8counts)- add more weight if you can keep it the same if you can't the number of weight you can push
will not make other people stronger... :)
-exercise number 4- stiff leg dumbbell deadlifts!!
once again my brother keeping it real using 17.5 kg dumbbells
-rest period 30 seconds for beginners and 30 seconds for advanced
-keep the range of motion between your mid quad and your mid shin
-set 1- 10reps (10counts)- pick a weight you can work with get a feel out...increase weight every set if you can
keep it the same if you can't.
-set 2-10reps (10counts)- increase if you can stay the same weight if you can't
-set 3-10reps (10counts)- increase if you can stay the same weight if you can't
-set 4-10reps (10counts)- increase if you can stay the same weight if you can't
-exercise 5- hamstring curls
-set 1 -10 reps (10 counts) -start off with a weight of your choice and if you can increase since it's a machine
increase by two plates on the pin.
-set 2-10 reps (10 counts) -increase if you can stay the same weight if you can't
-set 3- 10reos (10 counts) -increase if you can stay the same weight if you can't
-set 4- 10 reps (10 counts) -increase if you can stay the same weight if you can't
your official workout has ended...
*as for a cool down do 10 mins of cardio of your choice. treadmill, stair master ,stationary bike
post workout tips:
-if you have whey protein as a suppliment consume this within 10 mins after of your workout..
-if your gonna eat please eat within two hours after your workout.. why ? metabolism is faster
i recomend you carb up count your carbs,,, and have some protein rich food... health stuff please
not KFC!! haha
you've finished your first workout!!!
as for what i listened to today when i was working out it's :
and my post workout meal of the day is:
-lean pork loin adobo flakes with a fried egg-
guys.. if you have any questions hit me up on the comments... upVote please and show some love and I'll show you the same love!! keep killing it!!! till next time guys!!!
