For anyone who thinks that putting on muscle is easy, let me be the first to tell you that you are SO wrong!  I suppose there are people out there for whom it is easier than others, but we won’t talk about them right now, it will only make us sick with jealousy.  What I am getting at is that I worked very hard at the gym yesterday and I am sore today, which is not really “fun” in the traditional sense (only in the crazy sense that a lot of body builders have).  And the results happen rather slowly, so that for a while I get a little down that things aren’t progressing fast enough; and then, all of a sudden I look in the mirror and realize my butt is an inch higher than it was the last time I checked and I feel much better.  Neither situation is easy.  Even when I see progress I have a tendency to think, “I’m doing fine, I don’t have to worry about it.”  But I do have to worry about it—all the time!  I have to constantly be challenging my body with new moves and more weight and more sets if I want to keep progressing.  Even all the eating is a challenge.  Going through this just makes me admire the people who have accomplished great things in body building, like Robert Cheeke, all the more.  Here’s my workout from yesterday (on the calf exercises S means toes straight, I means pointed in and O means pointed out) :

  • Seated calf (with spotter): S, O, I  10 reps/115 lbs, S, I 10 reps/125 lbs, O 8 reps/105 lbs, S 6 reps/135 lbs (drop set to) 8 reps/115 lbs, O, I 12 reps/115 lbs, S 6 reps/135 lbs (drop set to) 10 reps/115 lbs, O 8 reps/125 lbs (drop set to) 6 reps/105 lbs, I 8 reps/115 lbs (drop set to) 6 reps/105 lbs
  • Squats with barbell: 15 reps/45 lbs X 4
  • Lunges with dumbells: 15 reps/2-27.5 lbs each leg X 3
  • Rotary Roc-It Calf Press Machine: S, O, I 12 reps/444 lbs, S, O, I 12 reps/342 lbs, S, O, I 12 reps/274 lbs
  • Inner Thigh Roc-It Machine: 12 reps/45 lbs, 10 reps/60 lbs, 10 reps/52 lbs
  • Outer Thigh Roc-It Machine: 15 reps/39 lbs X 3
  • Seated Hamstring Curl Machine: 10 reps/100 lbs, 8 reps/120 lbs, 4 reps/120 lbs (drop set to) 6 reps/100 lbs, 6 reps/100 lbs (drop set to) 8 reps/90 lbs
  • Leg press, One Leg at a Time, Feet Very Close to Butt: 10 reps/50 lbs X 5 alternating legs
  • Leg Exensions (Quadracep) Machine: 12 reps/100 lbs, 10 reps /130 lbs, 11 reps/145 lbs, 13 reps/100 lbs
  • Calf Raises on Leg Press Machine, One Leg at a Time: S, O, I 10 reps/50 lbs X 3 alternating legs
  • Abs: P-90X Ab Ripper Workout (DVD at home)

And here’s what I ate yesterday:

  • Breakfast (45 g protein): Smoothie with bananas, frozen blueberries, cherries, 1 oz wheatgrass (2 g protein), 1.5 cups soy milk (10 g protein), 1 scoop Vega Sport Performance Protein (20 g protein), 1 scoop Vega Complete Whole Food Optimizer (13 g protein)
  • Snack: peanuts (15 g protein)
  • Lunch (21 g protein): Sandwich with Lemon Pepper Tempeh (15 g protein), red bell pepper, alfalfa sprouts (2 g protein), Veganaise and mustard on toasted rice bread (4 g protein)
  • Snack: Builder’s Bar (20 g protein)
  • Dinner (30 g protein): Corn chowder made with frozen corn (5 g protein) smokey tempeh (15 g protein), spinach, bell peppers, and soy milk (10 g protein)
  • Snacks: soy yogurt (10 g protein), soy nuts (20 g protein)
  • Before Bed (34 g protein): Smoothie with banana, 2 cups soy milk (14 g protein), 1 scoop Vega Sport Performance Protein (20 g protein)
  • Total 180 g protein for the day!

2 Responses to Legs & Abs Workout

  1. Quyen says:

    Saved, I love your blog! :)

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