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?

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