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Yesterday’s leg workout; Dumbbell lunges; Today’s cardio.

Tuesday, April 13, 2010 by  
Filed under Daily Blog

April
13
2010

For yesterday’s leg workout I decided to throw the “core”/”intensity” structure that I’ve been doing on this cut out the window. I just felt like mixing things up a little, so I did. I started off with squats: 5 warm-up/acclimation sets, followed by 4 very heavy working sets of 4-6 reps. After the squats I did 3 sets of 10-12 stiff leg deadlifts with one minute between each set. I finished off the workout with 4 sets of 12-15 dumbbell lunges, just 45 seconds rest between each set. After the squats and deads, those lunges absolutely killed. The short rest intervals made the lunges extra challenging, and added a nice cardio aspect to the workout as well.

It’s only been about 18 hours since the workout, and I’m already very sore. My DOMS tend to peak around 48 hours after a workout, so I can already tell that I’m in for something special. I love being sore, so I’m definitely not complaining.

It’s been a long time since I’ve done dumbbell lunges. Usually when I do lunges I take a barbell out back and do walking lunges, but the dumbbell lunge is a great exercise, too. I find that when I’m doing static DB lunges in the gym I am able to lunge out further and go a little deeper than I am doing backyard lunges.

Today is a cardio day, and I’m in the mood to ride this morning. I’m going to do a 45-minute LISS session on the recumbent bike before work (and before my legs become even more sore than they already are!)

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