Important to note: Yes, I generally lead a low-carb lifestyle, with the source of nearly all of my carbohydrates being vegetables. For this workout, my pre-workout meal about an hour before had some sweet potato and post-workout I had some greek yogurt and a small amount of oats. As a rule of thumb, try not to consume fats around your workout, after all you want to BURN fat stores you already have so it wouldn't make much sense to put it in your system.
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| MY definition of good glutes..she is no skinny girl! |
Heavy Leg Day:
Warmup - walking in the gym...hahahaha
Standing Hip Abductors - 4 sets, 20 reps (4x20)
Back Squats (rather DETAILED explanation of how I perform these) - 10 sets, 10x45 lb., 8x65, 6x85, 6x95, 6x115, 6x125, 6x125, 6x125, 6x125
Split Squats - 3 sets - 8x65, 6x75, 6x75
Side Step Ups - 3 sets, 10 reps with 30 barbell
Unilateral Leg Press - 3 sets, 8x50, 6x70, 6x90
Standing Calf Raise - 4 sets, 20 reps at 110
Glute Machine (Butt Blaster) - 3 sets, 10 reps
(45 minutes)
Cardio - 20 minute HIIT on stair master consisting of 1:20 work intervals at 1:1 ratio of work:rest. Work intervals at level 15 (of 20) and rest intervals at level 5. Basically I gave the stair master a bath ;)
(20 minutes)
And in and out of the gym in a little over an hour. Let me tell you it is now Thursday and I am STILL feeling Tight Tush Tuesday in my tush it IS quite the feeling. I also have to note that this was a pretty light day for me weight wise because I had not hit legs that hard in a while so I did not want to push the weight. That being said, when you feel like you are ready to push the weight hard for the 6-8 rep range make sure that you have built yourself up in the 10-15 rep range first. The link I sent you to for the squat form is the Lab Gym in St. Louis, MO where I used to train. He has a large collection of videos on You tube that you guys can check out for proper form on nearly every exercise (those worth doing at least!). Do NOT trust the first link that pops up when you Google some random exercise. I see some of the most ludicrous things in the gym on a daily basis and sometimes I have to cringe.
Caffeine:
Also a hot topic these days it seems. This won't take long. I used to be a caffeine junkie, I will admit. I believe it is something that is WIDELY abused by the American public. If you are using a pre-workout with caffeine in it (i.e. "fat-burner") it is not doing ANYTHING for you if you are consuming 2-3 cups of coffee a day. And before you say, "But I only have 1 cup of coffee a day." Let me remind you the 1 cup of coffee is defined as about 8 oz. so next time you might want to measure the amount you put in your jumbo mug. You know who you are. In any case, it might be wise to switch to decaffeinated so that when you utilize caffeine as a pre-workout stimulant, you actually feel the effects and it can improve your workout. I only use caffeine when I absolutely need to and the results have been great. I take in about 50-70 mg pre-workout and I can feel the effects now. Before, when I was consuming 200-250 mg of caffeine a day I would have felt nothing off of 50-70 mg. Like any stimulant, you will need to cycle it every 2-3 weeks if you want to keep feeling the effect. Otherwise you will continue to increase more and more caffeine until it has no effect on you at all.
Tip: Gradually lower your caffeine to reduce withdrawal effects by using "half-caf" coffee, pouring half cup of coffee and half water, or switching to green tea (usually around 20-30 mg of caffeine in one cup compared to 80-100 mg in coffee). Comprehensive list of caffeine in various drinks here. Also, VERY interesting to note for all you Starbucks junkies. Pay particular attention to paragraph 3. I mean wow!!
That's all for now, time for some cardio. One simple YES could change your life forever..
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