Training legs is not only exhaustive and painful but the results are amazing over time with constant change in exercises performed. Slowly, leg definition develops that gives a flowing physique and tight hips. At present, my training emphasis is all compound moves upper and lower body throughout the winter until spring. Light weight does nothing for shaping or fitness in women; a concept that many women refuse to believe.
Slowly, my weight in squats has been climbing each week to achieve my goals of improved outer sweep in the quadriceps along with improved hamstring/glute tie-in with definition. So far I have been keeping my weight at 151 by clean food intake and alternating days of cardio. I found that I can squat the same amount of weight at 151 as I did at 185 so there is no need to be bulky with added weight to lose in the spring for contest preparation.
Last night's session :
Leg extensions set of 4 x 15
40, 60, 80, 100
Leg curls set of 4 x 15
40, 60, 80, 90
After warmup squats were alternated with wide stance and narrow stance squatting below parallel.
135 x 8 x 2 sets
145 x 8 x 2 sets
155 x 8 x 2 sets
165 x 8 x 2 sets
175 x8 x 2 sets
Glute kickbacks 4 sets of 10
80, 90, 110, 120
I am happy with this training session as I increased my squat weight by 10# this week. Training is a triangle of balance to achieve with the right trainer.
Happy Days!
You ROCK!!! Way to go---impressive for sure!
Posted by: Christy Seguin | 11/30/2010 at 07:26 PM
Thanks Christy, you are a great inspiration for this sport and thanks for the follow/rapport on twitter.
Posted by: Nancy Onyett, FNP-C | 12/01/2010 at 10:50 PM
Certainly. All above told the truth. Let's discuss this question. Here or in
PM.
Posted by: mac keyloggers | 07/12/2011 at 12:49 AM
Mac keyloggers, in response to your question. I am not sure what you are asking here. Could you clarify please?
Thank you, Nancy Onyett, FNP-C
Posted by: Nancy Onyett, FNP-C | 07/12/2011 at 09:22 PM