Legs, Cardio and Arnold

The other day I briefly touched on the topic of  “shocking your muscles” and throwing in a different routine.  After writing my blog, Ryan showed me this video of Arnold Schwarzenegger talking about his workout routines and how there were times when he would plateau.  After listening to his interview, I thought I could share it with you all and change up my own workout out. In the interview he states,” My body knew all of my tricks. It knew I was going to the bench press first, then chin ups, and back to bench press, then back to chin ups. I had to do something different to shock my muscles- it knew my tricks!”  Click here for the link if you’re interested in watching the interview with Arnold. 

So I tried to incorporate a little “surprise” into my workout today.  Typically with leg press I’ll warm up with 90lbs and work my way up until I’ve completed the sets I wanted (Usually ending around 130lb).  Today was not the case, I started at 110lbs and ended at 150lb.  So as random as these numbers may seem, this is for shocking purposes.  I also started with abs, rather than ending with abs and completed my cardio at the very end while watching the NCSU game.  Anyways, here was today’s workout:

Abs

 Round 1: 10 Minutes- No breaks, each exercise for 30 seconds.

 Flutter Kicks

Frog Situps

Stability Ball Knee to Chest

Round 2: 10 Minutes- No breaks, each exercise for 30 seconds.

Yoga Ball Sit Ups

Yoga Ball  Penguins

I love both of these stretches to stretch out my abdominal area. :) 

Legs

Round 1:

Leg Extension: 4 sets 10 reps Wt: 50lb, 70lb, 110lb, 110lb

Leg Curls: 4 sets 10 reps Wt: 50lb, 50lb, 50lb, 50lb

Air Squats (no weight) 4 sets 15 reps

Round 2:

 Leg Press: 4 sets 10 reps Wt: 110lb, 130lb, 130lb, 150lb

Calf Raises ( on leg press machine) 4sets 10 reps Wt: 110lb, 130lb, 130lb, 150lb

Cardio:

15 minutes 8.0 incline 4.0mph ( 1mi completed)

Jog @  3.0 incline 5.0-5.5 mph for 30 minutes