Yesterday was Workout III (of my four-workout cycle). The focus of WIII is legs and lower body. Is supposed to be followed by a swim, but unfortunately the pool was full that day and I had plans that meant I couldn’t sit around and wait for a lane. Oh well. I still did the weights, which is important and also better than nothing.
I’m currently limited on leg day — on all days really — by my herniated disc. I can’t do very heavy weights, although I know that’s the most effective, and that kind of eliminates barbells; I especially can’t do barbell workouts like squats where you’d have the barbell right on the place that hurts me. instead I compromise by doing dumbbell work. I do use the leg machines as a warmup. I know that machines aren’t as effective either, but since I’m so limited in what I can do I don’t feel bad about including them. Eventually as I’m able to expand my leg workouts I will work them out of the routine, but for now I like having them as a warmup.
- warmup: elliptical trainer, 10min, medium intensity (L7)
- leg press machine
- seated leg curl (machine)
- dumbbell lateral lunges
- dumbbell squats
- one-leg body weight squats
- [20-30 min swim goes here when the pool is actually available :/ ]
Difficulty: hard but not unreasonable. My legs were pretty shaky coming down the stairs, and by the time I got to the end, I was having a hard time with the one leg squats, but I still could have done a swim.
Future changes: the body weight one leg squats need to go earlier, possibly as a warm-up; one-leg is just too hard when the leg has already been exhausted by weights. As I move forward with the workout I’d like to add lunges and box steps to the list, and possibly eliminate the machine work. Obviously my hope is to get back to barbell squats in the squat cage, but I’ve gotta get over this neck thing first.