I had a great workout yesterday, typed it all in and hit send only to have my internet die and I lost all the text. Don’t you hate when that happens???
My trainer sent me off last night to work out my legs. His directions where to do medium weights only and to work on perfecting my form. In fact he informed me that if I did not get my focus and form issues squared away with respect to the squat that I would not be doing the squat anymore. L My instructions where on all the exercises that involved lifting to slow down the eccentric movements, this especially on the step ups because that is where the money is. So I went to Bally’s after work to get back into things…..
Warm up
Tready run 5 min at 5% and 5mph (I was in a 5 kind of mood)
Alt toe touches 3x30
Bw squats 3x20
Deads
1x20 (45lb)
3x10 (95lb)
Squats
1x30 (45lb)
1x15 (95lb)
1x5 (145lb)
Swiss ball ham curls
3x15
Step ups (20in bench)
1x10 (15lb)
2x10 (20lb)
Calf raises
2x15 (75lb)
1x10 (125lb)
Leg extensions
1x20 (40lb)
1x10 (80lb)
1x10 (90lb)
Russian shuffle
2x35 (20lb)
The good news is I think I improved my squat form. I felt very strong doing the 145lb drops and did not have the normal fear that I have. The bad news is that I did it by twisting my body a bit to point the right side more forward. I can’t believe that is a good fix but that is the only way that I seemed to be able to land squarely into the squat at the bottom without shifting over to my left hip.
The step ups were incredibly useful as well to me to become aware of my right hip imbalance issues. Focusing really hard on the lowering I could feel when my hip started to give and I could fix it often times. I guess it will just be a lot of work from here on out to fix this. J
The gym was filled with characters this evening so much so that I thought I had died and work up at the Y in ffice:smarttags" border="0" alt="" />Texas. First there were the two “curl boyz”. I constantly have to kick them out of the squat rack and last night I had to boot them from the dead lift stage where they were performing curls. Then there were the trainers. Oh my GAWD they were out in stoopid numbers last night. I could not take a break without seeing something awful going on. One had a client lift 120 lb fixed db up over his head and place it on his back so he could do weighted lunges. The guy could hardly at all lift this weight let alone place it behind his back. Then there were the two who had this poor client doing really heavy deads with a completely rounded back. Two of them standing there talking to each other while the client worked…. I could go on but I will stop now.
On the good character side of thing there was also Ed. Ed is this at least 70 year old guy with almost no body fat who is in the gym every single time I go. He does small ROM exercises mostly on the machines and walks around and chats people up. Mostly he is nice and a good distraction. He has talked with me before. Last night he says his hellos to me and then tells me that he noticed a big change in me the past months. He said my body was looking really good and muscled. He then asked me if I knew about body building and told me I should consider competing.
So there you have it. If Bally’s were to have a body building competition, Ed thinks I would win the female class.