Today is leg day bby!!! I jumped out of bed, washed my face, ate half a nut bar, drank some tea, did some stuff around the house, stretched, put on some loud hype music and went straight for the leg day at home in my pajamas cause why not! (my pajamas are just a big tshirt with sweatpants so... it's not that different to what i wear to the gym tbh).
Our leg day today at home consists of:
- Bulgarian Split Squats 2x12 (7.5 kg) 1x12 (3kg)
- Dumbbell Squat 2x15 (3kg) 2x10 (7.5kg)
- Hip Thrusts 1x15 (0kg) 2x15 (7.5kg) 2x10 (20 kg)
- Single leg dumbbell Romanian Dead Lifts 1x15 (3 kg) 2x12 (7.5kg)
- Band kick backs 2x15 (medium band) 1x12 (hard band)
- Nordic curls 3x12
- Calf Raises 2x10 (7.5kg) 1x8 (10kg)
Okay it didn't go as seamless as i am writing here (i struggled getting up and wasn't in the mood to workout at all, but fake it till you make it?). I also had a lot of trouble doing certain exercises today and with certain weights. I don't know if that is because i am supposed to get my period soon or if it is cause my work-outs at the gym haven't been as lucrative, but i don't know. It also took me about 2 hours to do all of my exercises. I was focusing a lot today on my posture while doing the exercises. I tried to do a few of them in front of a mirror to make sure that my posture was good. It went pretty well, but i am still learning. I guess it is muscle memory too.
For the Bulgarian Split Squats i was struggling a lot with the 7.5kg weight. I don't know why. I used to be able to do almost 15 with them, which is around the time that i decided to sign up to the gym so i could lift higher. I couldn't do my last set with the 7.5kg weight and i had to take short 10 second breaks within my 7.5kg reps. Kinda disappointing.
For the dumbbell squat i started with a low weight to make sure my posture was good (i did it with just body weight before that while looking at videos on how to squat properly) then i went up in weight once i felt it went well. Going higher in weight made my posture kinda worse, so i might just keep going with the lower weight for now and end my set with a higher weight.
For the hip thrusts i started with the 7.5kg dumbbell and i later added my3kg dumbbell and my 10kg kettlebell to it. This is also one of the reasons i want a barbell for at home, so i can do this more properly at home, and with the proper weights. It is very clumsy to do it like this, but it is all i have. My first set was just with bodyweight to make sure my posture was good.
For the RDL i first wanted to do just a normal dumbbell RDL but i found the single leg one last night, and i wanted to try it out today. It is a lot like a cable kick back and it was very rewarding to do. I definitely felt it. I first did it with a lower weight again and then went to a higher weight to make sure my posture was good (i keep repeating myself LOL).
For the band kick backs i first used my medium leg band and i held myself against my door post. After 2 sets i went with the hard leg band. I could bend my leg higher with the medium one so that one burned more.
Nordic curls is just with body weights and putting my feet under my couch, and the calf raises i usually try to go till failure. I first used my 7.5kg dumbbell and did the last set with my 10kg kettlebell.
I also did most of my work-outs in front of the mirror; it is a little awkward to be honest and i usually position myself in such a way that i don't have to see my face, but i want to make sure i have a decent form going when doing my exercises so people at the gym can't judge me (hehe) and of course for my lower back.
I btw always extensively stretch before and after my work-outs. Whenever i have to go to the gym i take at least 10-20 minutes to stretch at home, walk to the gym, and when i am done at the gym i walk home and i stretch there for 20-30 minutes. On Thursday i didn't stretch after i came home from the gym and i definitely felt it yesterday especially in my right leg. It was very sore in a bad way, and my foot kept cramping up. Not good!
I will probably redo this routine on Monday, but i might replace the band kickbacks with something else. Overall im pretty happy with how it went, but i wish i had someone to work out with so it is easier to correct my form :(
No comments:
Post a Comment