I did another drop set workout (thanks Janetha for the term!) tonight at the gym. This time I focused on legs. Here it is in a nutshell:
Cardio – elliptical trainer, 20 min reverse mode, level 14
Lower Body Drop Set
- Leg Press Machine – 15 @ 40lbs, 12 @ 45lbs, 10 @ 50lbs, 8 @ 55lbs, & 6 @ 60lbs
- Barbell Squats – 15 @ 20lbs, 12 @ 20lbs, 10 @ 30lbs, 8 @ 30lbs
- Good Morning Exercise – 15, 12, 10, & 8 reps @ 30lbs
- Dumbbell Lunges (same # reps for each leg) – 15 @ 5lbs, 12 @ 7.5lbs, 10 @ 10lbs, 8 @ 12.5lbs
I used to absolutely abhor squats, but the more I make them a part of the routine the less I despise them. I look forward to the good morning exercise the most, though. Before incorporating this move, I practiced a little in the mirror (at home) with no weight just to get an idea on what it should look like. It’s definitely not a move to take lightly, but you feel it working when you do it right. The downside of these exercises? Doing them in the weight area when it’s full of dudes. I try to pick a spot by the mirror where I can turn sideways and have my back to the wall. This prevents me from sticking my ass out to the rest of the gym people. I highly recommend this, unless you like gym creepers. Then, by all means, bend away.
Speaking of creepers, the last two times I’ve been there I’ve encountered some of the weight area variety. It’s particularly annoying when they strut past any chick getting a paper towel ready to wipe down the equipment, moving slower than necessary so you notice them. Guess what I notice, dude? The fact you ONLY work your arms and look like the Wrestling Buddies my brothers used to beat each other with.
Anyway. It was a good workout regardless. I’m sure I will be feeling it in the morning! ;)