Fitness for life. A workout journal. #2 Legs day. by moonunit

fitness · @moonunit · Jan 18 '19 (edited)

$0.63

Fitness for life. A workout journal. #2 Legs day.

<html>
<p><h1><center>Legs, legs, legs, never skip leg day.</center></h1></p>
<p><center>https://i.imgur.com/r69mtez.jpg</center></p>

<p><b>Legs are key.</b></p>
<p>Strong legs are the key to a fantastic physique.<br>
My knee has been feeling good after my leg sessions recently so I am happy to keep moving up the weights when I can. I had some DOMS last time out which I haven't had since I switched to a plantbased (vegan) diet 3 years ago. I think this might have something to with not eating as many bananas as I was. I think I remember reading a piece about magnesium and DOMS and as bananas are a heavy weight in the magnesium category this might just hold water. As today was leg day I will monch my way through a couple of them and a few more to see if there is a difference in my DOMS. The fact that my diet contains lo inflammation causing foods such as dairy could also be a big factor in my ability to dodge DOMS. The experiment continues!<hr> On my workout days I get up just before 6 am I typically workout from about 6:20 to 7:45 this gives me a 10 min warm up and about 5 mins stretching on each side of my 1 hr 20 min session. I always feel like I could go longer but I think that the shorter more intense session works best for me. So on to my session. A little note to say I use Olympic a 7 ft barbell @20kg. On my rest periods between sets I will do some type of core work. I mean who doesn't love a plank for a rest?</p>
<table style="width:100%">
<tr>
    <th>Exercise</th>
    <th>Weight</th> 
    <th>Reps</th>
  </tr>
  <tr>
    <td  width="70%">Barbell Squat  </td>
    <td>60</td>
    <td>12 </td>
  </tr>
  <tr>
    <td>Barbell Squat   </td>
    <td>80</td>
    <td>12 </td>
  </tr>
  <tr>
    <td>Barbell Squat  </td>
    <td>80</td>
    <td>10</td>
  </tr>
  <tr>
    <td>Barbell Squat  </td>
    <td>90</td>
    <td>10</td>
  </tr>
<p><i><b>Very happy to get to a higher weight on this, my knee is feeling good too. </b></i></p>
</table>
<table style="width:100%">
  <tr>
    <th>Exercise</th>
    <th>Weight</th> 
    <th>Reps</th>
  </tr>
  <tr>
    <td>Dumbbell Lunge </td>
    <td>27kg Each hand</td>
    <td>14</td>
  </tr>
  <tr>
    <td>Dumbbell Lunge </td>
    <td>27kg Each hand</td>
    <td>14</td>
  </tr>
  <tr>
    <td>Dumbbell Lunge </td>
    <td>27kg Each hand</td>
    <td>14</td>
  </tr>
<p><i><b>I dont have any extra plates to add in on this so I will have to get more or change to a barbell lunge </b></i></p>
</table>
<table style="width:100%">
  <tr>
    <th>Exercise</th>
    <th>Weight</th> 
    <th>Reps</th>
  </tr>
  <tr>
    <td> Smith Machine Toe Raise </td>
    <td>120kg</td>
    <td>20</td>
  </tr>
  <tr>
    <td> Smith Machine Toe Raise </td>
    <td>120kg</td>
    <td>20</td>
  </tr>
  <tr>
    <td> Smith Machine Toe Raise </td>
    <td>120kg</td>
    <td>20</td>
  </tr>
  <tr>
    <td> Smith Machine Toe Raise </td>
    <td>120kg</td>
    <td>20</td>
  </tr>
<p><i><b>Happy to get the extra 10kg on this lift </b></i></p>
</table>
<table style="width:100%">
  <tr>
    <th>Exercise</th>
    <th>Weight</th> 
    <th>Reps</th>
  </tr>
  <tr>
    <td> Leg Extensions </td>
    <td>50kg </td>
    <td>15</td>
  </tr>
  <tr>
    <td> Leg Extensions </td>
    <td>50kg</td>
    <td>15</td>
  </tr>
  <tr>
    <td> Leg Extensions </td>
    <td>50kg</td>
    <td>15</td>
  </tr>
  <tr>
    <td> Leg Extensions </td>
    <td>50kg</td>
    <td>15</td>
  </tr>
</table>
<p><i><b>This will need to be increased next session.</b></i></p>
<table style="width:100%">
  <tr>
    <th>Exercise</th>
    <th>Weight</th> 
    <th>Reps</th>
  </tr>
  <tr>
    <td>Seated Leg Curl </td>
    <td>40kg</td>
    <td>12</td>
  </tr>
  <tr>
    <td>Seated Leg Curl </td>
    <td>40kg</td>
    <td>12</td>
  </tr>
  <tr>
    <td>Seated Leg Curl </td>
    <td>40kg</td>
    <td>12</td>
  </tr>
  <tr>
    <td>Seated Leg Curl </td>
    <td>45kg</td>
    <td>12</td>
  </tr>
</table>
<p><i><b> I will go to 45 on all sets next time out.</b></i></p>
<table style="width:100%">
  <tr>
    <th>Exercise</th>
    <th>Weight</th> 
    <th>Reps</th>
  </tr>
  <tr>
    <td>One Leg Donkey Calf Raise </td>
    <td>Body weight</td>
    <td>20</td>
  </tr>
  <tr>
    <td>One Leg Donkey Calf Raise </td>
    <td>Body weight</td>
    <td>20</td>
  </tr>
  <tr>
     <td>One Leg Donkey Calf Raise </td>
    <td>Body weight</td>
    <td>20</td>
  </tr>
  <tr>
    <td>One Leg Donkey Calf Raise </td>
    <td>Body weight</td>
    <td>20</td>
  </tr>
</table>
<table style="width:100%">
  <tr>
    <th>Exercise</th>
    <th>Weight</th> 
    <th>Reps</th>
  </tr>
  <tr>
    <td> Barbell Standing Calf Raise </td>
    <td>120kg</td>
    <td>15</td>
  </tr>
  <tr>
    <td> Barbell Standing Calf Raise </td>
    <td>120kg</td>
    <td>15</td>
  </tr>
  <tr>
    <td> Barbell Standing Calf Raise </td>
    <td>120kg</td>
    <td>15</td>
</tr>
  <tr>
    <td> Barbell Standing Calf Raise </td>
    <td>120kg</td>
    <td>15</td>
</tr>
<p><i><b>Up 10kg on this exercise today too.</b></i></p>
</table>

<p>From looking at the tables above I can see that I should  hold on some new weights and increase some others.</p>
<p><a href=https://pixabay.com/en/weights-lifting-power-male-gym-664766>Image SRC</a>... Thats not me.</p>
<hr>
<p>Following my session I had one of my high protein smoothies as detailed in my <a href=https://whaleshares.io/life/@moonunit/fitness-for-life-a-workout-journal-1-back-day>previous post</a>. So I dont really need to go into that again. I Finally took my stats too. Body weight 86.5 KG, 36.6% muscle mass, 21.2% fat. I knew I was in and around 20% BF by how I look naked... Oh matron!I am happy enough at this BF level, and when it comes towards the summer I will push to lean out. Although as we are looking to move then I am not sure how I will do this just yet. But I will give it my all.   </p> 

<p><center>
If you would like you can vote for my witness here https://whaleshares.io/~witnesses I am in the list but you can also go to the bottom of the page and type in moonunit and click "share". You can read my witness post <a href="https://whaleshares.io/thebeast/@moonunit/wtf-is-a-witness-and-why-you-should-give-a-damm"> HERE!</a> </center></p>
<p><center>https://img.whaleshares.io/wls-img/moonunit/5132922908a3b183f058addbcf593242e83d440a.png</center></p>
<p><center>https://i.imgur.com/syljpEm.png</center></p>
 <center><img src="https://i.imgur.com/0LRe0Lx.png)%22%3E"/></a></center> <center><a href="https://discord.gg/QzP6QZZ"><img src="https://i.imgur.com/GyYHutK.png%22%3E%22%3E"/></a></center><center>Made by - @moonunit</center>
<p><h2><center>If you are interested in our vegan curation please use the #thatveganwhale and follow @that-vegan-whale.</center></h2></p>
</html>

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