{"id":533,"date":"2010-12-22T05:42:59","date_gmt":"2010-12-22T05:42:59","guid":{"rendered":"http:\/\/cookiescupcakesandcardio.com\/?p=533"},"modified":"2010-12-22T17:49:43","modified_gmt":"2010-12-22T17:49:43","slug":"lower-body-reverse-drop-sets","status":"publish","type":"post","link":"https:\/\/cookiescupcakesandcardio.co\/?p=533","title":{"rendered":"Lower Body Reverse Drop Sets"},"content":{"rendered":"

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<\/strong>. To simplify:<\/p>\n

Schedule:<\/span><\/p>\n

Day One – Upper Body\/Cardio<\/p>\n

Day Two – Cardio<\/p>\n

Day Three – Lower Body\/Cardio<\/p>\n

Day Four – Cardio<\/p>\n

Day Five – Abs\/Cardio<\/p>\n

Day Six – Rest<\/p>\n

Day Seven- Cardio<\/p>\n

As today was Day Three, it was time for the lower body workout<\/strong>. \u00a0I’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. \u00a0I was prepped to feel that burn! \u00a0 Here’s what I did:<\/p>\n

Lower Body Reverse Drop Sets<\/strong><\/p>\n

Quadriceps – Squats<\/span><\/p>\n

No weight \u2013 12 reps \u00a0 \u00a0* I started out very cautiously!<\/p>\n

5 lbs \u2013 10 reps<\/p>\n

8 lbs \u2013 8 reps<\/p>\n

10 lbs- 6 reps<\/p>\n

No weight \u2013 24 reps (reps 13-24, switch move to pile squat<\/span>)<\/p>\n

Hamstrings – Deadlifts<\/span><\/p>\n

5 lbs \u2013 12 reps<\/p>\n

8 lbs \u2013 10 reps<\/p>\n

10 lbs \u2013 8 reps<\/p>\n

12 lbs- 6 reps<\/p>\n

5 lbs \u2013 24 reps (reps 13-24, switch move to\u00a0hamstring curl<\/span>)<\/p>\n

Calves – Calf Raises on Step<\/span><\/p>\n

8 lbs \u2013 12 reps<\/p>\n

10 lbs \u2013 10 reps<\/p>\n

12 lbs \u2013 8 reps<\/p>\n

12 lbs- 6 reps<\/p>\n

10 lbs \u2013 24 reps (reps 13-24, switch move to single leg calf raise)<\/span><\/span><\/p>\n

I finished off with a good 15 minute stretch<\/strong>. \u00a0I know my body, and I know that this routine was plenty for me to start with. \u00a0I have super tight hamstrings, and no matter how light of a weight I use, they are always sore. \u00a0I was hoping that an extra long stretching session would help with the amount of muscle soreness I’m bound to feel tomorrow. \u00a0I’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. \u00a0But, that is not good practice!<\/p>\n

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