I am SOOO sore today! Holy crap. As I said yesterday, my coach switched up my workouts. I was training on the Team Savage Bikini/Lifestyle plan, and now I got switched to Savage Figure to focus more on muscle. I did my first leg workout yesterday and it was TOUGH. I went at lunch and by the time I was done, my entire head was wet with sweat.
I even had a dude in the gym say “You’re KILLING it!”. That always makes me feel good He then asked me about what program I was doing and seemed pretty impressed. Love that! <3
Anyway..I did a 45 min leg workout with a crap load of super sets and not much rest between sets. I wish I would have worn my heart rate monitor because I bet I burned a ton of calories. I didn’t have time to do my cardio at lunch, but who needs cardio when you have an intense leg workout that leaves you dripping of sweat?!?! Not me!
The workout consisted of deadlifts (I had to be really careful with these because mylower back isn’t all the way better yet), squats, calf presses, lunges, leg extensions, bench step ups and box jumps. The warmup was doing 50 walking lunges forward and 50 backwards. Are you kidding?! That’s not a warmup, that’s hell (a good kind of hell..if that’s possible)!
Box jumps scare me. I actually did them on a bench and I’m always so scared that I’m not going to make it up to the top and completely bite it. They are hard enough as is, but doing them AFTER lunges, squats and deadlifts is a challenge. My legs were like jello when I got to that point.
If you don’t know what a box jump is, here is a picture. I didn’t do lateral ones though (as shown in the picture). I did them straight on (with a taller bench).
Basically you stand behind (or to the side of) a box or a bench and squat down to explode into a jump and land on top of the bench. Step off the bench and repeat. I ended up doing bench jumps in a big superset with bench step ups and calf presses. Box jumps are a great plyometric exercise that works basically every muscle in your legs (adductors, abductors, calves, quadriceps, glutes, & hamstrings)!
What a burn!!! You should give them a try if you don’t already!
As for my nutrition, here is a look at what I ate for the day, broken down by meal and time. I love when I have a completely clean eating day paired with a booty kicking workout :)
|Meal 1||7:45||1/2 cup oats, 1 tbs natural peanut butter, 1/2 oz box raisins, 4 hard boiled egg whites, 16 oz coffee, 1 packet Truvia|
|Meal 2||10:30||Greek Yogurt (plain flavor), 3 oz celery, 1/4 cup blueberries, 2 low sodium rice cakes|
|11:45||Gym – Legs (45 min)|
|Meal 3||1:00||Jay Robb’s Protein shake, 2 cups spinach with 1 TBS Newman’s Own balsamic Vinaigrette, 1/2 orange|
|Meal 4||3:00||1 protein cookie/muffin (homemade), 1 tbs natural pb, 1/2 orange|
|Meal 5||6||3 egg white scramble, green peppers, 12 almonds|
|Meal 6||8:30||3 ground chicken tacos with lettuce shells, 2 tbs plain greek yogurt, 2 tbs salsa|
Water Consumed: 144 oz
Do you ever incorporate box jumps or bench jumps into your leg workouts? If you do, BE CAREFUL when doing them!