Hello, superstars!
This is my first note taker Ai app where I'm gonna have the way to give you tips, fitness, healthy, eating, training.
So right now, I want to share my upcoming leg day routine.
I've been training heavy and built up strength in my squat and my Nordic curls for the last two months, and now I notice that I kind of don't look forward to cardio, and I know that I need to train some kind of intense cardio to keep my vo2 Max, and that matters to me.
So what I'm gonna do when I return to training now is to do my 90 second squats with speed, as in, not going slow and eccentric, and then use the max amount of weight I can do with that 90 seconds, and then I'm going to build it up to 10 sets of squats.
And the reason why I have it 90 seconds, it's like running a 400 meter sprint, so I can kind of push it.
I want to see what happens to my leg size with that.
It means that the total load is going to be greater, but the absolute load on the bar is going to be less.
I feel much safer in knees and hips and pretty much my lower back too.
When I reduce the weight and then go for more speed. I love the pump it gives me for Nordic curls, that is my mainstay, instead of deadlifts.
And I'm working on 10 sets of that, doing different eccentrics, different poor man glute, hem rays versions and so on.
So in my current schedule, where I train legs twice a week, I also have my dedicated glute training, and I want to share with that with you.
I've been building up with glute thrust, bilateral glute thrust with band, and I do the band to stop hyperextension on the top.
And I've been doing five sets up with 220 pounds and with excellent form, but I feel that when I do the sets of 15-20, it's much tougher.
That means I want to use that to have less absolute weight and work harder.
So coming back now, I'm gonna do my higher rep training and put that into my weekly routine.
10 sets, I'm building that up.
My glute extension power needs to be worked on.
I have a lot of hip strength to improve on, especially an extension in my glute training, I have my banded fire hydrants that I got bored of and did the laying down on chest, back and forth move With my flexed knee and hip or actually extended, but that got bored of that too.
So now I'm gonna do the clam and also do clam walk, gorilla style with band, alternating left and right, and that too with band.
My point with this is to let yourself have fun with the training.
I am no way interested in hearing my own body shaming like a bodybuilder all those years of never being really happy, always too skinny or too scrawny when I'm lean, I feel too thin.
When I'm fatter, then I feel too big, then that's something wrong.
So no matter what, right, never happy, and I'm over that.
I think it's ridiculous.
I train for the Fit feeling, and I period eyes the way I train.
I've been training heavy for a while. Not all the time.
I never quit. I just find a new way periodization, like an athlete without a sport but a life to live!
And when I feel that, when I look at my body, or I, you know, take photos or film, and I know that I am lean and I am dense and I am so called thin, but pound for pound, I'm muscular, and if I'm not, it doesn't matter anyway, this is what I tell myself, here’s my point.
I am over letting my mind think even have an opinion about how my body looks. I live healthy. I train focused, I enjoy my day.
That always wins. I am not an on and off, yo yo, diet person.
I am consistent because I love it.
So with that said, I want you to kind of get a feeling of my intuitive and flexible strength training philosophy so now you know what I'm doing.
I would love to know, what are you challenging yourself with?
What are your hiccups? Or do you just go for walks? If you think that's all I do, I don't, but today was so thank you so much for reading my words of life & self reflection.
I look forward to these blogs that make me more efficient with voice to text as my routine to share my life with you!
Come connect with me in my private fitness community for women who I lead and coach!
