Yesterday I had a pretty decent workout, and it was my favourite day because it was LEG DAY. I don’t know why I love leg day so much but I just do. If you talk to 90% of people in the weightlifting area they will tell you that leg day is their least favourite strength training day (like my brother who hates it) but I absolutely can’t wait for Monday and Thursday strength days because LEGS. When asked why I like leg day so much I usually reply, “Um, have you seen my legs?” Long legs for the win.
I kicked of my workout with about 8 minutes of walking on the treadmill to get warmed up. If we’re being completely honest I got to the gym after having been there less than 8 hours before when I did a night of cardio with my brother, and wasn’t super into being there again. My legs were sore from intervals on the stair master and I was tired but I know that leg day is always a good day.
In an effort to tell you a bit more about what exactly I do at the gym for all of my “strength training” I decided to break down this workout a bit more. For those who really don’t give a shit, I understand, just keep scrolling to the exciting part where my treadmill suddenly loses power AS I WAS RUNNING.
I started off with a warm up set on the leg press (208lbs) and then did 4 sets of 10 reps with 298lbs. I almost ALWAYS superset my exercises to get maximum work in minimum time so I supersetted the leg press with pulsing barbell lunges (4 X 8 per leg with 50lbs).
My next superset involved squats and seated calf raise. I just grabbed a pair of 20lb dumbbells and did 4 sets of 10 squats. Usually I will use 25lb or 30lb but my legs were definitely feeling the stair workout from the night before so I dropped the weight and kept the same volume. For the calf raises I worked with 135lbs for 4 sets of 10.
I headed to the smith machine to do lunges with knee raises. I usually add 25lb plates to the smith machine (~100lb total) and did 4 sets of 8 reps on each leg. This one has become my favourite move. It works basically your entire leg with the lunge and then that extra work to raise your knee up kills your glutes. I did a super set of side step ups with this one (DOUBLE BUTT BURN) on a bench with bodyweight. I like step ups but to add variety I do side step ups and target the sides of the glutes a little more.
I used the smith machine again for standing calf raises and replaced the 25lb plates with 45lb plates for a total of about 135lbs. I did 4 sets of 10 for the calf raise and did a super set of barbell deadlifts. I don’t lift very heavy for deadlift because I have a fear of doing something to my back so I used an 80lb barbell for 4 sets of 10. I try to really focus on my hamstrings for this one.
Finally, I did a weird superset because I was working around people using various machines in the gym. I did glute cable kickbacks (another favourite) for 5 sets of 10 reps on each leg (20lbs on the cable) and super set those with either hamstring curl machine or quad extension. I did kickbacks, hamstrings, kickbacks, quads, kickbacks, hamstrings, kickbacks, quads, kickbacks.
After I finished strength training I grabbed my phone (my iPod shuffle has exclusively weight lifting music and my iPhone has running/spin music HAHA) and headed to the treadmill. I was wearing a new running shirt that I got for Christmas and ready to dominate my run… well, or at least I was just ready to jog for a bit. New clothes makes running better.
I started running, changed the channel on my treadmill TV to TSN and was only 0.2 miles in when I all of a sudden hit the front of the treadmill and tripped over my feet. THE TREADMILL JUST STOPPED. I check to make sure I didn’t accidentally hit the emergency stop but the entire screen was black and it just wouldn’t turn on again. WTF.
I awkwardly touched the screen to see if it would turn back on but the screen stayed black so I just hopped on the treadmill beside me and pretended like nothing happened. I’m sure the old guys on the ellipticals behind me got a chuckle out of that one. I finished up a 3 mile run and then headed home. On my way out I told the front desk staff what happened and that maybe they should check out that treadmill. Their response was basically:
So that was my morning yesterday. A leg day that was a bit of a “maintaining” day in which I didn’t bump up my weight at all for any lifting and kept my moves pretty status quo without trying anything new. I had actually just been telling Shawn and his friend on the treadmill a few days ago that I had a fear of the power going out on the treadmill so I guess this was a good way for me to get over my fear? I am super glad I was still at warm up running speed and not doing a sprint interval or something because it could have been much worse!
Has a treadmill power failure ever happened to you?
What is your craziest gym story?
What is your favourite workout day?