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  • Heavy on the Legs

    Day Four of the heavy weight program, and as usual I started out with the ab routine. My physical therapist has me doing some very interesting stretches, but I believe I'm going to keep them in the routine even after the therapy is over. Most of them are focusing on the hips and back, so they are adding to my flexibility as well as putting a nice warm up on my muscles.

    After the standard 240 ab exercises, I strapped on my heavy belt and started with the Dumbbell Squats. These are the 50 lb (22.7 kg) dumbbells I set up for this exercise and shoulder shrugs, so I am squatting a total of 100 lbs (45.4 kg). Three sets of ten reps came and went without incident, however, my gluts and upper thighs were definitely feeling it.

    Next I grabbed the 25 lb (11.35 kg) dumbbells and began my forward lunges. Why the reduction in weight? Mostly for stability, but also to protect my ankles and lower back. The farther you step out, the harder it is to control the weight. Three sets of ten reps again, and no wobbles.

    Now came the calf raises using the 50 lb extension machine on my bench. The weight sounds light, but if you do the exercises slowly with concentration, your calves are pumped by the second set. On the third, they feel so tight they could burst.

    Then the bench and the leg extensions for the thighs. Since I only have 50 lbs loaded on the machine, I do the sets one leg at a time, so three sets of ten reps actually involves sixty lifts. The third set on both legs did force me to strain a bit, but got them done.

    Polished off with the leg curls, which are performed lying face down on the bench and hooking your ankles under the bar of the extension, then curling the weight up by bringing your ankles as close to your tushy as possible. Three sets of ten, but the last set was accomplished with eight reps and two reps added. Might be only 50 lbs, but those muscles (Quadriceps) are twice as small as the thigh muscles.

    Legs felt a little wobbly for about 15 minutes, but the pump felt amazing and the legs are beginning to look proportionate to the rest of me. Yippee!

    Tomorrow and Friday will be aerobic days, since I've had to move my schedule around to accommodate spotter availability. But I did notice last week the two day layover actually felt good and gave my muscles a bit more time to repair themselves, which is not a bad thing. Another up side to the two day layover? Two days on the Gazelle listening to my ACDC collection. Yippee!

    I hope you had a marvelously blessed day.

    Fred
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