I won't spend a lot of time here kvetching about my straight job. Aside from saying; it's shift work, it keeps the majority of my bills paid, and the benefits are good. So, the mental fuckery involved when I switch days to nights and back again is a bit much some times, but overall it is what it needs to be - for now.
As such, the negative part of that is that it's currently 1230am on Sunday as I type this up. My weekend has officially "ended" and I'm using my "work downtime" to keep my writing fingers sharp... ish.
So yeah. Friday. Leg Day.
I went in planning to crush a marathon cardio session with some core and frankly was called out for not wanting to train legs (thanks Baby). So, I looked my training plan and decided that for the goals I'm working towards that being in a fairly significant calorie deficit (500-700 calories / day below estimated maintenance) would make the kind of Leg Day I normally do be challenging. Not that I'm Tom Platz or anything, just that right now I've no interest in growing my leg muscles. I'm focused more on Mobility, strength maintenance and minimizing my knee pain.
So I decided to focus almost exclusively on machines, cut everything down to 2 controlled sets with moderate weights and see how it felt.
Turns out, felt pretty good.
Hip Abductors - "205" x 20, 20
Seated Leg Curl - "115" x 12, 12
Quad Extensions - "85" x 12, 12 (Extra slow / careful here with my knees)
DB RDLs - 55lbs x 12, 12 (extra slow on eccentric)
Hyperextensions - 15, 15
Knee Lifts - 15, 15
Seated Leg Press - "150" x 12, 12
Treadmill - 2.6mph, 3% incline, 60 minutes
TBH I almost cheesed out on the Leg Press altogether. But one was open and I wanted to see how it felt in comparison to the Weight Plate loading presses I usual use. Honestly, I liked it. I'm going to make this more of a staple for leg day I think. Ever since I've felt very good in the old gams, and not like I want to crawl into a hole and die from the DOMS.
As for the treadmill, while I know the X-Trainer will be better on my knees, for some reason I am really feeling the treadmill these days. So, fuck it. The point of this is to pick the exercises that I actually want to do to help with my consistency. All said and done after a lengthy dog walk in the evening I ended up over 17000 steps, something I don't do as often as I used to. So, that's something.
Anyways, here's the food log for Friday. I wont post Saturdays, had dinner with the family and well - nobody goes hungry at my moms house. So call that day a draw I figure. Besides, I noticed after a dizzy spell earlier today that perhaps my recovery hasn't been as strong as I'd thought this week. So, a few more calories today were welcome. Definitely didn't blow my whole week.
Next few hours should be quiet. I have a fake'n'bake session scheduled for 10am, so gonna try to get my Biceps w/Back Day done before that. Eventually I might even sleep. Who knows.
Be well. Treat each other fairly. Be good to yourself.
AK
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