Today is leg day at the gym. When I was competing in bodybuilding and lifting really heavy, those words would strike terror into my heart, but now I look forward to it.
As usual, I started with my 35-minute cardio session. Today I decided to run on the treadmill with a fairly fast pace and only low hills. Then, after a few good post-run stretches, it went like this:
Start by going through a giant set one time, 15 reps each exercise:
Deadlifts with two 25-lb. dumbbells
Front squats on the Smith Machine
Lunges with two 15-lb. dumbbells
Hyperextensions with 25-lb. plate
Now you can either repeat this giant set or you can focus on one or two of the
exercises. I chose to do a smaller giant set with the leg extensions, deadlifts, and lunges. I went through this sequence 3 times. In the second and third sets, I increased the weights on the deadlifts and lunges.
After that, I went back and forth between weighted hyperextensions and ab work (cable crunches, sets of 20), doing these two back to back three times.
That's it! The whole thing took me about 30 minutes and it was just perfect for me.
PS As I mentioned before, for anyone who isn't familiar with these exercises, I'm going to come back later and show pictures of them with explanations of how to do them.