Week 2 Day 3 – Legs
I completed core and leg day – week 2.
I repeated core work from week 1 – no changes, other than the ones noted below.
Leg Day is like cookies to Cookie Monster! YUMMMY!!!
WEEK 2 – Legs:
DB Rotating Bench Step-Ups With 3 Sec Balance Hold – 3 sets x 10 reps (10#, 15#, 15#)
DB Single-Leg Dead Lift – 3 sets x 15 reps – (15#, 20#, 25#)
DB Walking Lunges – 3 sets x 10 reps (15#)
Compared to Week 1:
DB turning step ups 3 sets x10 reps (10#, 15#, 15#)
DB single-leg DL 3 sets x 15 reps (15#)
DB walking lunges 3 sets x 10 reps (10#)
I’ve been told many times my strength will return quickly, but I never thought it would return as quickly as it seems to be. Monday I survived chest/back day but was running low on carbs. I don’t like to lift on my extreme low carb day, but had to get it in after being sick all week the week before. Wednesday was core workout and yesterday (Friday) was leg day. Yummmy.
My core workout was tough for me the first week. The quadrupeds from last week had me feeling less than strong. My strength, or lack of, was mocking my imbalances and how bad they had gotten over the last several months. The weakness showed how bad my back injury had been and what long term effects it had on my strength. I didn’t feel confident after last week’s workout; I felt like I’d been punched in the gut.
Needless to say I wasn’t looking forward to my core workout this week. I didn’t want to be reminded of how much strength I had lost. I keep replaying RC’s words, “Don’t focus on what you can’t do, focus on what you can do and make that as perfect as possible.” I love that man. He really knows how to lift my head up and make me see straight. My focus is shifting to what I can do and love the fact that I am able to move again. After my back injury I was happy to walk again, let alone be in the gym! I should be feeling ecstatic!
This week was a huge difference. Quadrupeds – my biggest struggle from last week was a night and day difference this week. Balance and strength were greatly improved. Because of the drastic difference I thought part of this was due to mind muscle connection… reconnection, although this week my core has felt stronger.
Because of the differences I saw with core work, I was anxious to see how balance work went with my leg workout. I have to say, I was super excited to have better control and still be able to up my weight some. Single-leg deadlifts especially! I was able to move from 15 pounds progressing to 25 pounds. Anyone that has lifted long enough knows what a big step that is in weight training. If you don’t, let’s just say even a pound or 2 can be a significant increase to make.
The only reason I didn’t move up anymore on my lunges and step ups was because I’m still having a bit of trouble with my left knee. My knee has been going out of place for the last couple of months. I’m working on stretching (as I feel this is a big part of the problem) and obviously the balance work will help in strengthening. I don’t want setbacks though. Moderation.
I’m looking forward to week 3!