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KIMCOLLINGS
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Leg Press Lunacy

Wednesday, October 02, 2013

Good workout today. I wanted to post this particularly because of the leg press. It was a killer workout and my legs feel like jello :) Here's what M&F has to say about leg press lunacy:

*Leg Press Lunacy (different leg/foot positions):

"Position #1:
8-10 reps—Feet placed low and shoulder width apart on the platform in order to place the emphasis on the lower quads. With no rest switch to:

Position #2:
8-10 reps—Feet placed narrow (a few inches apart) and midway up on the platform in order to place the emphasis on the vastus lateralis on the outside of the thigh, while beginning to recruit a bit of help from the hamstrings as well. With no rest switch to:

Position #3:
8-10 reps—Feet placed high and wide (a few inches wider than shoulder width) on the platform in order to place the emphasis on the inner thighs (adductors), hamstrings, and glutes.

I suggest running through the “Thigh Thumper” two to three times in a workout (with about 3 minutes in between “trisets”) and then finishing your quad workout with a couple of sets of leg extensions to completely obliterate any remaining stubborn muscle fibers. Try this program anytime you want to challenge your mind and muscles to something a little different than the norm, but be prepared for the pain. "


Today's workout:

Running:
0:39:33 || 3.6 mi || 10:57 min/mi || light hills (+380 pts)


Leg Press (each set listed contains the three tri-sets described above. I didn't get 8-10 reps of each so will lower weight a little next time). I'm up to 230 lbs if I do regular leg presses though which is exciting.

180 lb x 13 reps (+34 pts)
140 lb x 18 reps (+32 pts)
140 lb x 16 reps (+31 pts)


Barbell Squat:
45 lb x 20 reps (+61 pts)
115 lb x 6 reps (+79 pts)
115 lb x 7 reps (+83 pts)
135 lb x 4 reps (+78 pts)
115 lb x 5 reps (+75 pts)
95 lb x 10 reps (+77 pts)
95 lb x 7 reps (+72 pts)
95 lb x 7 reps (+72 pts)


Crunch/sit-up:
25 reps (+16 pts)


Plank:
70 sec (+31 pts)
60 sec (+27 pts)
60 sec (+27 pts)
60 sec (+27 pts)


Squat Stretch:
120 sec (+12 pts)


Push-Up:
10 reps (+19 pts)


Foam Rolling:
10 min (+23 pts)


Stretching:
0:05:00 (+2 pts)


*http://www.muscleandfitness
.com/training/legs/leg-pre
ss-lunacy-workout
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