Workout #1

04/29/07

Leg work today. My goal right now is to achieve more mass in my legs for an overall effect of burning more calories throughout the day. This is how it works: Per pound of muscle that is added to the body burns between 10 and 50 calories per day. Just think about that, for every extra pound of muscle, a lot less extra work is required to achieve or maintain a more lean physique. It really works too! I gained about 8 pounds of muscle over last summer and kept it on. During the time immediately after the final gains, I began to see subtle  differences in my core section, and a bit more vascularity (veins that are showing). Okay here is the workout.

Warm up: 7 minutes on the treadmill and a 4.5 mph slow jog and a 5.5% incline. 

Squat: 4 sets, 10 reps each. (Change weight accordingly)

135 x 10, 185 x 10, 200 x 10, 215 x 5 

During the squat set, I work in the calves as well. While coming up from the squating position, I expload onto my tiptoes. My entire legs are already warmed up and so therefore it makes perfect sense because calves can be a very painful burn when done by themselves. I find that when I combine the two, it makes for a much easier time while still getting the same benefit. Lets just says I can barely walk after I am done with the squat/calf set. The key is to stretch in between sets though because that will help you recover. Rest less than 2 minutes between each set.  After I am done with the squats, I give myself about 3 minutes rest. I know it is hard, but it is really important to continue your workout without taking to many breaks. When working out hard, testosterone is released into the body (especially during compound movements such as the squat). As you may know, testosterone is a key element in both building muscle and burning fat. When you are doing the squats, lets just say your testosterone levels are through the roof. That means the longer you are able to keep them high by continuing the physical strain on your body, the more testosterone will be released into you bloodstream and the more beneficial your workout will be in the long run. Unless your goal is to just look cool because you belong to a gym and don’t really care about making muscle gains or getting the bod that all the girls will go crazy for when you hit the beach. If that is the case, I guess you would be the exception to wanting testosterone levels high. Anyways, guess I went on a little bit of a tangent there. Lets get back to the workout. After the 3 minute break (drink water and lots of stretching), continue by grabbing a pair of dumbbells (I use 40lbs) and start busting out the single leg lunge. Yes these will get your heart-rate up. Do 10 on each leg (so 20 lunges in all) and drop em. After that less than 2 minute rest, progress up by increments of 5lbs, finishing the increase of weight on the 3rd set. For your final set grab a set of 30lbs or less and crank out another set. After that, find a good stable stop to put your back against. Not to rest though! With dumbbells in hand, (I use 35lbs for this) squat against the wall until knees are bent at a 90 degree angle and hold for 30 seconds. If you start to shake uncontrollably then at least you know you are working hard. Do 3 sets of these but don’t bother increasing the weight for this until your next workout. Finally its time to hit up the hamstrings and butt (these were worked out in the squat also). Personally I like the machines for this. Just add the plates and reverse curl away. Here are some pointers to help you get the most out of your workout. First, really squeeze everything out. If you just did the 10 rep squat set and you are feeling okay, then do 15 and do the last 5 reps slow. There is no use stopping your set, and putting more weight on and still calling it one set. Remember what I said about the testosterone levels. Keep them high during your workout and your will be rewarded. Another thing, remember who you are at the gym for. This is self improvement 101. Working out can turn into competition, don’t let it. Every rep you do extra and every set you push until you are completely exhusted will allow you and you only to reap the benifits. Trust me, you will have a lot to show for with a lot of hard work and a lot less patience than you think. The harder you work, the less patience you have to have.