help with heavy legs

wvgirl64 · Post by **wvgirl64** » Thu May 11, 2006 7:26 pm

I'm going to stick with this routine for now. Here's what I am trying to do:
Day 1 - Lower
Day 2 - Upper
Day 3 - Cardio (Sprint Intervals)
Day 4 - Rest
Day 5 - repeat above

I really enjoy the cardio sessions now. I worked legs tonight and boy do I feel it. legs feel like tree trunks when I am done. I'm seeing a little ab definition? And I think a little difference in the rear view. I had someone come up to me today and ask me what I am doing that I am losing so much weight. Actually, from dr visit in January to dr visit this week, I am only down 4 pounds. Another reason I don't like the scale. I have dropped at least a pants size in 4 months and I know I am gaining muscle , so the scale doesn't give me a realistic view.
I'm wondering if I should change workouts at all, like incorporate or modify exercises? I'm still trying to build strength in upper body, just don't seem to be able to progress much. But there are times when I only get one upper body workout in a week.
Anyways, pretty much happy with what I'm doing. I've been telling everybody - heavy weights are the way to go. I have read that on other forums and in fitness magazines also.

swanso5 · Post by **swanso5** » Fri May 12, 2006 7:14 am

It sounds like your doing very well. As your struggling for upper body workouts just do the Push Ups (if your still doing the progression) so at least strength is getting trained. It works best done every 34 - 5 days I would say. When people are commenting on changes than you now it's working. Your wt may be almost the same but if you can get a reading you'll be able to see a more specific reading. You would've lost fat but relaced with muscle which is eaxctly whjt we want to do. A thought might be to do this:

Day 1 - Full Body (upper and lower combined)
Day 2 - Sprints
Day 3 - Off
Day 4 - Repeat

If vol is too high combining upper and lower, than we can cut out some sets and / or exercises so both upper and lower get trained 2/week. If you want to do this post both days you're doing now and we can do that.

wvgirl64 · Post by **wvgirl64** » Sun May 14, 2006 3:46 pm

If I read you correctly, you're saying upper body workout would be best done every 3-5 days? That's what I am trying to do - 2 upper/wk, 2 lower/wk and 2 cardio/wk.
workouts are pretty much what you suggested in the beginning:

LOWER:
one leg squats 2x8
two leg squats 2x10
reverse lunge 2x10
ham curl 2x10
3 ab exercises 2x12

UPPER:
Pushups 2x10
Clean and press 5x5 (or as many as I can)
upright row 2x10
dips 2xas many as I can do

CARDIO:
2-3 minutes walk
30-40 sec sprint
repeat for 5 sprints
then walk at incline of 10 for 2 min
then cool down

swanso5 · Post by **swanso5** » Sun May 14, 2006 4:04 pm

with wat u listed you need 6 training days a week to get all sessions in. i'm suggesting you do full body workouts so you only need 4 - 5 sessions a week so then you don't run the risk of missing any sessions.

You cood try:
day 1 - lower and upper (push ups, lower, than rest of upper)
day 2 - sprints (if legs aren't sore) or off
day 3 - off or sprints (if not done day 2)
day 4 - upper, cardio
day 5 - lower
day 6 - off
day 7 - off

this way you have trained all 2/week but only over 4 days and not 6. not sure if u r already but i wood only do sprints 1/week and then 1 other interval cardio session. if u have time add another low int, longish duration cardio session on day 6 or 7. obviusly your off days will be when you can fit them in, they don't have to be where I have them but try and evenly space workouts. remeber increase your sprints by 1 each session until at 10 than decrease rest or increase speed or distance and start back at 5

wvgirl64 · Post by **wvgirl64** » Sun May 14, 2006 4:11 pm

Sounds good, I will try it.
What do you suggest for other interval cardio session instead of sprints?
We have an elliptical and a treadmill at home.

swanso5 · Post by **swanso5** » Sun May 14, 2006 4:18 pm

something like this:
50% x 1min
60 x 1
50 x 1
70 x 1
50 x 1
80 x 1
50 x 1
90 x 1
50 x 1
100 x 1
50 x 1
85 x 1
50 x 1
75 x 1
50 x 1
65 x 1
50 x 2 - 3 warm down
about 20mins total

wvgirl64 · Post by **wvgirl64** » Mon May 15, 2006 7:47 pm

Tried the interval cardio tonight. That 20 minutes flew!
Good workout!

swanso5 · Post by **swanso5** » Tue May 16, 2006 9:21 pm

if it starts to get boring just wave it up and down a bit differently the way you want it

wvgirl64 · Post by **wvgirl64** » Sat May 20, 2006 4:36 pm

To make sure I understand on the sprints - as I increase to 10, I will actually have a 30 min plus workout? Then I can do 2 more cardio sessions that week, just not sprints.
Today I did interval cardio this morning b4 breakfast - (which was yummy cooked oatmeal, pro powder, fruit and flax seed, with a half sm bagel and nat peanut butter). Then this afternoon, I did the total lower/upper workout. Also went out and shot some hoops with the younger son. I think I will sleep well tonight.
Thinking ahead to beach vacation in June - which is just under 4 weeks away. I won't have any of equipment, including weights, with me. And trying to get a gym membership for a week is just too expensive. Any suggestions?
I'm hoping to really kick into high gear these last 4 weeks so I will see some more progress. And I don't want to lose momentum while I'm gone, although I know diet will suffer some, as well as workout intensity.

swanso5 · Post by **swanso5** » Sun May 21, 2006 3:52 pm

the duration of the sprint day is dependant on how long it takes you to recover but should gradually shorten to an increase in fitness levels (not needing as long). another 1- 2 cardio sessions can be done but if feeling remotely overtrained err on the side of caution. if doing 2 i would use 1 of them as a recovery workout with very low int for about 30mins the dat afater sprints as you should be sore. make the next one the interval session. accidental exercise can be a vital component so don't avoid that either. Ian King has the best bodyweight program I've seen. It's called "death by bodyweight" so put that in the search and it will come up. look at it and tell wat u think u can and can't do. u'll only need to maintain where ur at so it will do the trick. the hardest part will be wat u put in ur mouth so keep that in order and u'll have no probs

wvgirl64 · Post by **wvgirl64** » Sun May 28, 2006 8:38 pm

hubby took some progress pictures for me today. Close ups of the rear view

Compared to pics taken a couple months ago, I can see a difference. Tighter, smoother, higher maybe? Stomach is getting tighter, I can definitely feel upper abs getting hard, still have some flab in the button area. son said the other day I have a 6 pack going. Not really even close to that, but it was nice of him to say. Legs are still big, but hubby says they're hard as a brick. I think they are a little smaller, but I haven't been measuring.
Seeing a little definition in arms also. Still getting alot out of these workouts and really enjoy mixing in a couple cardio sessions a week.
Hope you guys don't mind the update, feels good to share and let others know that this stuff works!
I'm thinking that the last week before we go to the beach of cutting carbs back. Will this help me lean out a little more?

swanso5 · Post by **swanso5** » Sun May 28, 2006 11:36 pm

u mite just have big legs so i wouldn't be concerned too much there as long as they're firm ish...the lower fat will be the last thing to go...if you can post the pictures although i don't think anyone no's how...for carbs don't go to low for too long ecspecially if still working out hard as you'll lose muscle...a good way to do it is to go 3 days with 0 - 30g of carbs only (from veggie sources) and then have 1 meal on the 4th day with 250g of carbs straight after that days workout...basically you want to go as long as you can before u start feeling shit and tired...also don't have fats with meal before and after carb up meal...on low carb days you will need to increase protein and healthy fat calories to make up for carb calories u'd usually have so un don't lose even more muscle...in the middle of winter here in melbourne so it's cold and shitty so no beach for me till dec at the very earliest!!!!!!!!

wvgirl64 · Post by **wvgirl64** » Fri Jun 02, 2006 6:36 pm

Ah, I'll soak up some sun for ya!

So tell me, what is involved in becoming a personal trainer?
Since hubby tells me I am obsessed with fitness, seems the logical choice to make a living would be in that field.

swanso5 · Post by **swanso5** » Fri Jun 02, 2006 11:47 pm

depends where u r...over here we can do courses that can run anywhere from 6 weeks (shit ones) to 1yr (good ones)...i actually learn more doing exercise myself than wat the corse taught me...ull have to find out wat the peak bodies r where u r

wvgirl64 · Post by **wvgirl64** » Mon Jun 05, 2006 8:05 pm

Wow, I didn't realize there were so many organizations that you can get certified through. Most of them offer home study courses and then a weekend workshop. The only schools are in Florida (not close to me).
I'm interested but scared at the same time. Do most people expect a personal trainer to have the 6 pack and the 15% body fat?
How long have you been doing this? Would you recommend to someone to follow that path?