Quads and Calves, W1D3
Sunday, April 14, 2013
Today was grocery day and workout #3. I bought fresh kale for the first time to try it out in a smoothie recipe I discovered. I also bought some wild rice. Wow, it's full of flavor, unlike plain white, or even brown rice! I had half a cup with a half cup of black beans with romaine for lunch today.
Here's the workout:
Quadriceps and Calves - 3 sets of 12 repititions with one minute rest in between.
Dumbbell squat, 15#
Leg extensions, 70#
Wide stance barbell squat, 40#
Clean deadlift, 60#
Standing dumbbell calf raise, 15#
Barbell seated calf raise, 60#, 25#, 25#
Verdict: The training program assumes you have access to alot of fancy gym equipment, so I have to find alternate exercises for most of the exercises. I cheaped out on some weight on the barbell squat since I didn't have a spotter or a squat rack for the bar. The standing calf raise was far more effective than the barbell seated calf raise, which I modified to simply resting a 25# plate on my legs. I'm taking notes to just double up on the standing raises next time.
This is the halfway mark for the Done Girl challenge. Time to get out the tape measure! I don't expect much change. I was lucky to maintain with all the interruptions of life going on. I'm so grateful to have some time for myself again.
P.S. If you've never lifted weights before, you have to try it! Aside from the health benefits you can't get from cardio, it's a huge esteem booster. I don't know if it's comparable to the sense of accomplishment distance runners get, but it's pretty awesome! Jamie Eason is the epitome of lean muscle mass. Check her out!