Lower Body Reverse Drop Sets

I competed Day One of my new weight training regime on Sunday morning . . . Monday (Day Two) was cardio day . . . and today (Tuesday) was lower body reverse drop sets. To simplify:

Schedule:

Day One – Upper Body/Cardio

Day Two – Cardio

Day Three – Lower Body/Cardio

Day Four – Cardio

Day Five – Abs/Cardio

Day Six – Rest

Day Seven- Cardio

As today was Day Three, it was time for the lower body workout.  I’ve been dreading it because I know that my legs have not had to work harder than pushing the peddles around the spin bike in the last 6 months.  I was prepped to feel that burn!   Here’s what I did:

Lower Body Reverse Drop Sets

Quadriceps – Squats

No weight – 12 reps    * I started out very cautiously!

5 lbs – 10 reps

8 lbs – 8 reps

10 lbs- 6 reps

No weight – 24 reps (reps 13-24, switch move to pile squat)

Hamstrings – Deadlifts

5 lbs – 12 reps

8 lbs – 10 reps

10 lbs – 8 reps

12 lbs- 6 reps

5 lbs – 24 reps (reps 13-24, switch move to hamstring curl)

Calves – Calf Raises on Step

8 lbs – 12 reps

10 lbs – 10 reps

12 lbs – 8 reps

12 lbs- 6 reps

10 lbs – 24 reps (reps 13-24, switch move to single leg calf raise)

I finished off with a good 15 minute stretch.  I know my body, and I know that this routine was plenty for me to start with.  I have super tight hamstrings, and no matter how light of a weight I use, they are always sore.  I was hoping that an extra long stretching session would help with the amount of muscle soreness I’m bound to feel tomorrow.  I’m really bad and hate stretching . . . I always feel so hurried to get out of the gym (“Thank god that is over!” is what I’m usually thinking) that I never want to waste my time stretching.  But, that is not good practice!