My Typical Leg Workout

This video pretty much shows a typical leg workout for me right now, and provides some great fit traveling tips! I am supersetting, or doing one exercise right after the other for the same muscle group, to ramp up the intensity and to keep my heart rate up! I'm in week 9 of the Lee Labrada Trainer! Feels good to be almost done!

Triset Leg Workout

So in my last post, I talked about how I needed to focus on my legs more, and get those on the same level as my upper body. My workout is posted below. The exercises are highlighted in groups of three, because I did what is called a 'triset'.  This is a more advanced training technique in which you choose three exercises that work similar muscle group(s) and do them one right after the other. For example, I did the barbell squat, dumbbell lunge, and barbell deadlift all in a row before I stopped to take a break. Then I did it twice more just like that.

This totally exhausted my leg muscles, and even made my quads sore. That is one muscle group I am always trying to find new ways to work!

Doing trisets has many of the benefits of doing circuits does. It leaves you with a little less down time, so you can get more work in. Also, it helps you keep your workouts at a high tempo. Your heart rate stays a little more elevated, so you burn more calories too.

I worked out in a gym on base this morning. It was really nice to change up the workout scenery! I have become pretty bored with the little fitness center at my apartment complex.

Barbell Squat:

• 65 lb29.5 kg65 lb x 10 reps10 reps10 reps (+49 pts)
• 65 lb29.5 kg65 lb x 10 reps10 reps10 reps (+49 pts)
• 65 lb29.5 kg65 lb x 10 reps10 reps10 reps (+49 pts)

Dumbbell Lunges:

• 20 lb9.1 kg20 lb x 10 reps10 reps10 reps (+12 pts)
• 20 lb9.1 kg20 lb x 10 reps10 reps10 reps (+12 pts)
• 20 lb9.1 kg20 lb x 10 reps10 reps10 reps (+12 pts)

Barbell Deadlift:

• 65 lb29.5 kg65 lb x 10 reps10 reps10 reps (+49 pts)
• 65 lb29.5 kg65 lb x 10 reps10 reps10 reps (+49 pts)
• 65 lb29.5 kg65 lb x 10 reps10 reps10 reps (+49 pts)

Leg Press:

• 200 lb90.7 kg200 lb x 10 reps10 reps10 reps (+51 pts)
• 200 lb90.7 kg200 lb x 10 reps10 reps10 reps (+51 pts)
• 200 lb90.7 kg200 lb x 10 reps10 reps10 reps (+51 pts)

Calf Press On The Leg Press Machine:

• 120 lb54.4 kg120 lb x 15 reps15 reps15 reps (+19 pts)
• 160 lb72.6 kg160 lb x 12 reps12 reps12 reps (+24 pts)
• 160 lb72.6 kg160 lb x 12 reps12 reps12 reps (+24 pts)

Side Lunges:

• 20 reps20 reps20 reps (+52 pts)
• 20 reps20 reps20 reps (+52 pts)
• 20 reps20 reps20 reps (+52 pts)

Stair Machine:

• 0:20:00 0:20:00 0:20:00 (+127 pts)