Weight Training Workout – A typical legs day

by Christine on May 18th, 2010

filed under Exercise, General Information

I am very curious to know what kind of workout routine you follow, or what kind of weight-training you do. In fact, I’d like SPECIFICS about it!  I think there’s always room in my workout to improve! So…what do you do to work out?

Here was my workout at the gym on Sunday (legs day). I use an intensity scale to rate my effort level. 1=easy and 10=extremely difficult to lift.

Leg Press MachineLeg Press (machine)
12 reps with weight at 110 pounds (#5 intensity)
10 reps with weight at 120 pounds (#7 intensity)
8 reps with weight at 130 pounds  (#9 intensity)
20 reps with the weight at 120 (or until I couldn’t take it anymore; “to failure”) (Starts at 8, goes to 10)

Leg Extension MachineLeg Extension (machine)
12 reps with the weight at 70 pounds (#5 intensity)
10 reps with the weight at 80 pounds (#7 intensity)
8 reps with the weight at 90 pounds  (#9 intensity)
20 reps with the weight at 80 pounds (“to failure”)  (Starts at 8, goes to 10)

Leg Curl MachineLeg Curl (machine)
12 reps with the weight at 70 pounds (#5 intensity)
10 reps with the weight at 80 pounds (#7 intensity)
8 reps with the weight at 90 pounds  (#9 intensity)
20 reps with the weight at 80 pounds (“to failure”)  (Starts at 8, goes to 10)

The adductor machine, for the conservative lady in you.“No” Machine/Adductor (machine)
12 reps with the weight at 80 pounds (#5 intensity)
10 reps with the weight at 85 pounds (#7 intensity)
8 reps with the weight at 90 pounds  (#9 intensity)
20 reps with the weight at 85 pounds (“to failure”)  (Starts at 8, goes to 10)

The Adductor machine, for the naughty girl in you.“Yes” Machine/Abductor (machine)
12 reps with the weight at 80 pounds (#5 intensity)
10 reps with the weight at 85 pounds (#7 intensity)
8 reps with the weight at 90 pounds  (#9 intensity)
20 reps with the weight at 85 pounds (“to failure”)  (Starts at 8, goes to 10)

Butt-building machineGlutes Machine
12 reps with the weight at (I forget) 30 pounds? (#5 intensity)
10 reps with the weight at 35 pounds? (#7 intensity)
8 reps with the weight at 40 pounds?  (#9 intensity)
20 reps to failure (Starts at 8, goes to 10)

Calf Raises (machine)
12 reps with the weight at 110 pounds (#5 intensity)
12 reps with the weight at 110 pounds (#7 intensity)
12 reps with the weight at 110 pounds  (#9 intensity)
(I would have added more weight, but it was already lifting me off my seat: it was a hard enough ARM workout just trying to keep my butt in the seat!)

Cardio:
Walk 5 minutes, increasing speed slowly
Jog 20 minutes, nonstop
Walk 10 minutes, slowing speed slowly.

Situps:
250 crunches. (regular, side to side, lower-abs with the butt raise at the same time)

Holy crap, this workout really kicked my butt. My legs (especially my calves and hamstrings) have been extremely sore for the last two days. This is exciting – I love getting DOMS!

I don’t know what this weight-training routine is called. I think of it as a “pyramid” setup because the weights increase steadily.  I wonder what other types of weight-training workouts there are, which are most effective for building muscle, which are the most effective for burning fat, etc.

I need to work on lengthening and stretching my hamstrings. Other than basic yoga poses, does anyone have any tips, tricks, or exercises to lengthen this area?

I really want to use the freeweights, but I’m intimidated by the meatheads hanging around that area. I would totally use the freeweights if the gym was vacant. How do I work up the courage to go over there and not look like a complete ninny?

Related Posts with Thumbnails
Share
  • http://notjustcelery.wordpress.com Karen @ Not Just Celery

    Deadlifts are GREAT for strengthening hamstrings. I am sore for days afterward! I do a variation where I stand on one leg and do them. I started out using no weights while I got used to the movement and balance, and have worked my way up to holding a 8kg kettlebell while doing them.

    My strength routine is:

    3 x 18 tactical lunges w/ a 12 kg kettlebell
    3 x 12 squats w/ a 12 kg kettlebell
    3 x 10 single leg deadlifts w/ an 8 kg kettlebell (each leg)
    3 x 12 standing glute kickbacks (each leg)
    3 x 12-15 bicep curls w/ 12.5 lb dumbells
    3 x 10 lateral raises w/ 7.5 lb dumbells
    3 x 12 tricep kickbacks with 10 lb dumbells
    3 x 10 pushups
    2 x 25 bicycle crunches
    2 x 20 reverse crunches
    2 x 16 russian twists with a 8 lb medicine ball
    2 x 75-90 second elbow planks

    If you couldn’t tell I am not a fan of weight machines :)

  • http://notjustcelery.wordpress.com Karen @ Not Just Celery

    As for getting up the courage to go over to the free weight area, it helped me a lot to do 2-3 personal training sessions to learn the moves and get comfortable while having somone to check my form and give suggestions. Then I felt comfortable enough to go over there!

    Sometimes if it’s crowded I take the equipment I need over to the stretching mats and do my strength routine there- just be sure to put everything back in it’s place when you are done!

  • Jen

    I agree with Karen I only used the free weight area when I was with my trainer otherwise I would not have known what to do. Our leg workouts appear to be very similar but what are you doing in between switching to the different machines? My trainer always made me do squats or lunges or jump jacks before I switched. Also where is your stretching (or did you just not include it)?