Cedar-Park-Strength-and-Conditioning

Legs! LET’S DO IT!

I snuck out the door and into my haven.

My garage gym. 

I had just put the 2 year old down for nap time and now I was determined to do something for myself.  I tiptoed into the garage, flipped on the lights and quietly closed the door.  My leg workout was already planned so all I had to do was put on the music, warm up and rock and roll.  I figured I had at least 45 minutes and maybe as much as 2 hours.  With 2 year old’s, you just never know.

 

Here is the leg workout that I did:

LEGS

Warm up using a sledgehammer – 4 different exercises (watch the video below)

Workout

  • Barbell Squats 4 sets x 10 reps working up to 365lbs
  • Dumbbell ‘T’ Lunges x 3 sets x 10 reps
  • Box Jumps x 30 reps at 20″, 24″ and 30″ height
  • Barbell Stiff Legged Deadlifts x 3 sets x 10 reps supersetted with
  • GHD x 3 sets x 10 reps

Warming up with a sledgehammer really wakes up my body unlike anything else that I’ve tried.  Due to the assymetrical design, your body is forced to respond and get those dormant muscle fibers to stand at attention.  I usually do 10 reps of squats, stiff legged deadlifts, front raises and twists.  I switch sides after each 10 reps to balance out the resistance.  Got a sledgehammer lying around?  If so, give it a try and see for yourself.  A 4-6 lb. for women and an 8-10 lb. sledgehammer for men works well – to start out.  I created an entire workout program around the sledgehammer – details at The Sledgehammer Workout (click here).

As mentioned in the video below, these days at 50 years old I train to kick ass.  If there is a neighborhood pick up football game, I want to play.  If there is a baseball, basketball, race, game of tag, etc – I want to play.  I train to stay in shape.  I like to lift heavy and love to mix things up.

austin personal trainer - t lunges
T Lunges

In between training clients, my sons and neighbors, you can find me experimenting with new training ideas and others programs.  My main advice to you would be to use a journal and write down what you are going to do ahead of the workout.  Know what your workout is going to be before it’s time to workout. 

Plan your workout and then just knock it out.  Don’t second guess.  If you use a commercial gym and someone is on the piece of equipment that you need, skip it and go onto the next exercise.  You can come back to it later.  Don’t waste time waiting.

By the time I finished this workout, 45 minutes had gone by.  I snuck back inside, had lunch and enjoyed the rest of the afternoon with my son.  It was a great feeling to know that I had accomplished something for myself while he was sleeping.  Take advantage of those opportunities.  It’s tempting to watch TV, do mindless stuff, surf the internet, etc. but you won’t get the same satisfaction of doing something really meaningful for yourself.

Want it bad enough?

You’ll find a way to get it done.

Scott

VIDEO


EQUIPMENT LIST

  • Bowflex Dumbbells
  • Rogue R6 Power Rack
  • Rogue Games Box – 20″, 24″, 30″
  • Rogue  Barbell 20 kg
  • Rogue GHD

 

 

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