Oh, sorry. I usually do some leg curls, extensions, leg presses.
Feedback isn't a bad thing
You should check out my leg routine, i'll be posting it on friday.
It's alot like this video, except i throw in front squats and 1 more calf exercise. Generally i don't do alot of hamstring exercises. You hit them quite abit in other compound movements, but i do hit them later in the week if i feel if they are lagging behind. Somethings i do for hamstrings : lying leg curls, standing leg curl with cable, box jumps, stiff leg deadlifts and weighted lunges.
Working the stairmaster also hits them some. But yeah, check out my log on friday. I'll have the routine up and post how it went. Leg day is the worst, always hurts the next day.
Until I changed up my routine two weeks ago, I was going hard on the stairmaster, treadmill and elliptical, so I didn't do much with my legs beyond squats and dead lifts in my weight routine. Even now, I'm relying more on the plyometrics I do in my twice a week interval workouts. I was working the leg machines for a while, but it seemed like it slowed me down at the dojo.
The routine I do is predicated on what I want. What I want:
(1) Lean body composition: this is almost all eating.
(2) Mobility: it's why I do a dynamic warmup and a little bit of yoga-like stretching after.
(3) Particular skills: I'm working on pistol squats, one-armed pushups, et.al.
(4) Strength: I treat the above skills like strength exercises. This is to say that I select progressions that allow for only a few reps and with ample rest required between efforts. And I only do each particular exercise once a week.
(5) Muscular endurance: follows from strength, not the reverse. I don't need to do high reps of anything to enhance muscular endurance. Becoming stronger in one-armed pushup progressions enables me to perform more standard pushups without trying to increase reps.
(6) Work-capacity: for the sort of stamina on demand that an emergency situation would require, I send my heart rate through the roof for 5 to 10 minutes no more than twice a week. If a situation arose on which I'd be required to perform at high capacity for half an hour, an hour or more, the few minutes of work I perform a week would provide sufficient reserve to manage. Aerobic benefits accrue from anaerobic exercise, not the reverse.
(7) Relaxation and health: I get in plenty of mostly leisurely walking. I rarely feel more relaxed than when I'm walking.
Time expenditure: aside from the walking, my workouts take less than a hour, three times a week. That includes warmup, strength component, cardio, relaxation walk and stretching.
Time expenditure: aside from the walking, my workouts take less than a hour, three times a week. That includes warmup, strength component, cardio, relaxation walk and stretching.
This is the part I'm starting to question. I asked for advice for a time-efficient workout, but for the moment I have a lot of time to spare. It's very likely that I could be working 50-60 hours a week in three or four more weeks. What would be good to do with the weeks when I don't have any work? Seriously. What would a dedicated fitness junky do if they had all the time in the world to workout?
This is the part I'm starting to question. I asked for advice for a time-efficient workout, but for the moment I have a lot of time to spare. It's very likely that I could be working 50-60 hours a week in three or four more weeks. What would be good to do with the weeks when I don't have any work? Seriously. What would a dedicated fitness junky do if they had all the time in the world to workout?
'Fitness junkie' seems to convey someone who's addicted to exercising and wants to exercise all the time. That would not be me. I relish doing what is necessary, and very little more, to attain to my notion of fitness.
I'm a firm believer in Minimum Effective Dosage, particularly for the busy individual. I certainly do believe that one can exercise so much that it becomes a detriment to progress. Therefore, I don't want to cultivate 'training angst'. Get in. Get out. Get on with your life.
Now, for the busy and antsy person who's got a little extra time on their hands, who can't conceive of not adding something in, I'd say add low-intensity stuff. Walk. Hike. Canoe. Raft. Maybe a little rock climbing for a rush.
When I have time (e.g. vacation, etc.) and feel like hitting the gym harder I do 2-3 workouts a day instead of one. Usually one strict cardio, one crossfit metcon, and one strength/lifting workout. Or some combination thereof. Very important to get rest, though, especially if you're doing strength work.
Remember that the body doesn't really work like an engine, add fuel, get output. Rather, it's stress + rest = output. Some people exercise so much that fatigue is always masking fitness. Yes, you can make linear progress for sometime. But sooner of later everybody has to pay the piper.
Two a days? Spend all day at the dojo? You still need time to recover so its not like you can just up your output infinitely.
My dojo only has three classes a week. There's a dojo in the city that has eight or nine Aikido classes and three Iaido classes every week. If I lived within five miles of that place, I'd be there every day.
So I'm down to three days of lifting, about an hour each time, plus ten minutes of intense cardio at the end, one or two 20-25 minute interval circuits and three Aikido classes. FYI, Aikido has become a bit less aerobic lately. (Not sure why.)
Also, I walk everywhere I go, unless I have passengers. The public library, Starbucks, bookstore, train stop are all about a mile each way. I do eight to ten round trips a week.
So I'm down to three days of lifting, about an hour each time, plus ten minutes of intense cardio at the end, one or two 20-25 minute interval circuits and three Aikido classes. FYI, Aikido has become a bit less aerobic lately. (Not sure why.)
Also, I walk everywhere I go, unless I have passengers. The public library, Starbucks, bookstore, train stop are all about a mile each way. I do eight to ten round trips a week.
I'm about three weeks into this new routine. I'm definitely getting stronger and might even be getting bigger. I've gained about five pounds but lost a half inch or more around the waist. Don't really feel strongly about being big, but at some point it's inevitable.
No way do I want to go up in jacket size. I spent a small fortune replacing or altering my pants last year.
Linear Mode
