Workout #81 (Lower body w/Bernard)

I had my last workout with Bernard this afternoon–at least the last one for a while. I’ve gotten my routine down. I’ve learned all of the machine and free-weights. I may work with him again toward the end of the summer, but I’m going solo for now. Naturally, it was one of my toughest workouts ever with not 3, not 4, but 5 exercise groups. Each time I thought we kept right on going.

Group 1                  1st Set      2nd Set      3rd Set
-------                  -------      -------      -------
Ground base squat/lunge    12/50        12/50        12/50
Set-ups                     12LR         12LR         12LR

Group 2                  1st Set      2nd Set      3rd Set
-------                  -------      -------      -------
Free-standing squats       15/95       15/115       15/135
Crunches*                     30           30           30

Group 3                  1st Set      2nd Set      3rd Set
-------                  -------      -------      -------
Angled leg extension      12/180       12/270       12/270
Angled seated calf        20/100       15/100       15/100

Group 4                  1st Set      2nd Set      3rd Set
-------                  -------      -------      -------
Seated leg curl            15/75        15/90       15/105
Jumping jacks                 40           40           40

Group 5                  1st Set      2nd Set      3rd Set
-------                  -------      -------      -------
Leg extension              12/75        12/75        12/75
Ball-pass crunches**          12           12           12

I can barely stand. The * by crunches represents the fact that I had to hold the last crunch for 10 seconds which is a lot harder than it sounds when you’ve already done 29. The ** next to ball-pass crunches requires explanation. You lay on your back with one of those big resistaballs between your feet and your arms flat above your head. Then you come up and jack-knife crunch so your shoulders and feet come off the ground, take the ball from your feet and stretch back out. Repeat except this time you pass the ball back to your feet. Wash. Rinse. Repeat. I set personal records on the ground/base squats (50 lbs) and on the free-standing squats (at 135 lbs). I’ve done 360 lbs on the angled leg press, but two fulls sets of 270 lbs is not bad.

When I left the gym, I could barely lift my legs to walk down the stairs.

I did shave after my shower, however.

Next workout is tomorrow and it will probably be a lunchtime cardio workout. I’m going to be home later than usual because I’m meeting a friend for drinks after work this evening.


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