BABY COWS

My calves feel like someone stabbed me in them haha. My wife and I did the Tabata leg routine last night, and it was brutal. I consider my legs to be my strongest body part, and I needed all the strength I could muster last night. If you haven't read my post about Tabata, view it here. Here it goes:

TABATA LEG WORKOUT

Warmup
5 minutes at a light pace on the eliptical, followed by a nice long leg stretch. Once again, if you only stretch sometimes, make sure it's before you leg workout.

Smith Machine Squat
8 Sets: 35 pounds

Leg Press
8 Sets: 160 pounds

Seated Leg Extension
6 Sets: 50 pounds.. 2 Sets: 35 pounds (I had to lighten it up, I was in agony!)

Lying Leg Curl
8 Sets: 50 pounds

Standing Calf Raise
8 Sets: 50 pounds

Seated Calf Raise
6 Sets: 45 pounds

I had to stop at 6 sets on the calf raises because it literally felt like fire was shooting through my legs. Next time, I may just do the standing raises. It was good enough. So yeah, today, I'm walking funny and it's very unpleasant. But my legs feel even harder than usual. I think a couple months doing this once a week and I'll have some definition I never realized.

Beginners, don't try this workout. I've been doing leg workouts in some form or another most of my life and have very strong legs. But this was just brutal. Definitely get a feel for all the exercises and make sure you're comfortable before taking on this workout.

I'll probably be back to post tomorrow night. My family and I are going to the Arnold Classic in Columbus this weekend, and I'm very excited. If you live in the area, don't miss out. It's an amazing fitness show. I hope to get some pics with some of the UFC fighters and maybe a couple pro bodybuilders. If I get anything good, I'll be sure to post them for you. Talk to you soon!!

3 SCOOPS

Tonight was legs and shoulders. For those of you that have done a hard leg workout, you know how draining it can be on the body. Lots of muscle groups are at work, often times pushing much more weight than you're comfortable with. I think whoever coined the term "no pain, no gain" came up with it after doing legs! I also chose to do shoulders tonight, since Friday or Saturday will be a full on bicep/tricep/forearm workout and will be my final workout of the week.

One thing I can't recommend enough is getting plenty of good food in your body the day of your leg workout. Like I said, it's very draining on the body and having enough calories taken in that day can mean all the difference between powering through the whole thing, or crashing right in the middle of it. I'm guilty today of not eating enough, and boy did I struggle! So get plenty of protein and good carbs in your system, and be sure to take plenty of protein after your workout. I took 3 scoops of Wheybolic instead of 2 after I got done. So here's the workout!!

LEG/SHOULDER WORKOUT

Warm Up
5 Minutes of light cardio on the eliptical, followed up by an extended stretching session. DO NOT do a leg workout without getting a good stretch first. That's the easiest way to end up with an injury.

Smith Machine Squats
Set 1: 70 pounds, 15 reps (warmup)
Sets 2-4: 90 pounds, 10 reps

Leg Extensions
4 Sets: 170 pounds, 8 reps

Leg Press
4 Sets: 320 pounds, 8 reps

Lying Leg Curls
4 Sets: 120 pounds, 8 reps

Seated Calf Press
4 Sets: 95 pounds, 8 reps

Seated Dumbbell Shoulder Press
3 Sets: 30 pounds, 10 reps

Upright Barbell Rows
3 Sets: 60 pounds, 10 reps

Lateral Dumbbell Raises
3 Sets: 20 pounds, 12 reps

Reverse Pec Deck Flyes
3 Sets: 90 pounds, 10 reps

Barbell Shrugs
3 sets: 110 pounds, 10 reps

Dumbbell Shrugs
3 sets: 65 pounds, 10 reps

I didn't do any cardio after my workout tonight. I was already tired, and a leg workout can seriously get the heart pumping. I'm going to take a day or 2 off to heal up, but I'll be around to post something for you tomorrow or Friday either way. Arm workout on Saturday!! I hope everyone is having a great week. Here's another DJ mix of mine for you to check out!!

DL: DJ Doug Collins- This Ain't Hollywood (Full on Electro House!)