So after a nice, restful weekend I went back to the gym on Monday for what Kati had warned would be a tough workout. Her goal was to “kill” my legs. I knew I was in for it so I had a chance to mentally prepare a bit. The good thing was that my body felt pretty good. I didn’t drink much this weekend….ugh. And I think I ate pretty good so I didn’t have any huge factors working against me. My cold is better, still lingering, but a lot better.
As always, we started off with abs after my warm up. I’m not sure why, but it seemed harder than normal. I did three rounds of the following circuit.
-Medicine ball tosses (sit parallel to a wall about 3 feet away and toss the ball against the wall) 15 each side
-Barbell sit ups (full sit ups with a barbell held against your chest) 34# bar 15 reps
-Prone bridges with feet elevated for 60 seconds
-Back Extensions 10# 12 reps
This guy knows how to do an ab work out….
Next I went into my three big lifts- squat, bench, and dead lift…in that order since that’s how I’ll be doing them in the competition.
For squats I did 8 sets of 1 rep at 145, 145, 145, 155, 155, 155, 155, 155. I think.
For bench I did 6 sets of 2 reps at 120, 120, 120, 120, 125, 125. And it felt great. I didn’t need any help with any of the reps.
For dead lifts I did 7 sets of 1 rep at 225, 225, 225, 225, 225, 235, 235. Tell me that’s not impressive, for a girl anyway ; )
You’d think that would be exhausting enough. But no. I had another circuit to do at the end. Three rounds of:
-Bent over rows 8 reps at 65#
-Good mornings 8 reps at 65#
In case you don’t know what good mornings are. My absolute least favorite form of torture.
This last circuit was when I really started to feel the burn. The rows were okay. Hard, but I didn’t feel like I was going to cry, vomit, or pass out. The good mornings, despite being super light weight made me want to do all of the above. Normally good mornings really work my lower back. However, my lower back was already so cashed out that I could only feel my stomach. My abs were screaming from my ribs to my belly button. It was crazy. I was doing everything I could to keep the sex noises at bay (because we all know that no matter how hard a girl tries….all grunting sounds like moaning).
I felt tired when it was all over, but I didn’t want to die or anything. I could still walk. I even managed to fix dinner and be somewhat social. A few hours later my legs started feeling like they had a fever though. Not on the outside, like they were burning from the inside out. I guess this has something to do with the lactic acid build up. It was a bit crazy. Then this morning I felt pretty tired. I’m guessing my lower back is going to be pretty tight by the time I get to the gym tonight, but we’ll see.
So what’s your least favorite lift? Do you still do them, or do you avoid them like the plague??