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An old lower back injury keeps me from using really heavy weights on the leg press machine, so I use a relatively light weight and go for higher reps. 4 days a week I do 4 sets with 250 lbs.
Set #1 = 26 reps ( I could do more, but I stop there )
Set #2 = 22 reps
Set #3 = 18 reps
Set #4 = 14 reps
After the first set, I gauge the rest between sets so that I can just barely eke out the last rep of the next set. By the time I finish 80 reps I'm breathing really hard and my legs are burning. I'm always glad to have that part of my workout completed.
Wow, I have several including barbell squats and kettlebell snatches.....but heavy deadlifts leave my whole body in a pile of waste, especially when I get over 400 lbs. on the bar.
Wow, I have several including barbell squats and kettlebell snatches.....but heavy deadlifts leave my whole body in a pile of waste, especially when I get over 400 lbs. on the bar.
Good ole squats also have a similar result.
Squats are, or were, for me, the absolute best exercise for overall body conditioning, explosive power, mass gain, you name it.
Heatwave, care to share your kettlebell routine with us?
Squats are, or were, for me, the absolute best exercise for overall body conditioning, explosive power, mass gain, you name it.
Heatwave, care to share your kettlebell routine with us?
Right now, I'm doing mostly barbell squats, bench, shrugs, etc. and just a few sets of swings with the 32kg kettlebell. But, later on, I'll switch things up and do a mostly KB routine for a while. I usually do a couple sets of swings, maybe 30 in a set, then I'll do a three or four sets of snatches; I'll start with 10 per side, then over the weeks, work my way up to 15-20 per side. I'll rest for couple minutes, then do another set. Sometimes, I"ll superset between the swings and snatches to end the workout. Or, I'll do an exercise where I'll hold the KB overhead with one arm, then I'll walk with it held this way for a minute, then switch arms and do the same.
I love Turkish get-ups and arm-bars with my 24kg bell as well. Those two exercises I credit to really speeding up my shoulder (rotator cuff) injury a while back.
I thought I was gonna pass out the stairmaster tonight. I did 36 min. on level 10. That's 10 of out 22. But that incredible feeling of being alive after the workout made me glad I put in the effort.
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