My second week in the gym.

[Jolene]

Let me know what you guys think...I did legs today:
5 min bike warmup
squats 3x10 (20 lbs+bar)
squats with legs together 3 x10 same weight
squats with feet pointed out (inner thigh) same reps and weight
leg extensions 3x10 70 lbs
leg curls 3x10 90 lbs
walking lunges 3x12 (8lb weights in each hand)
30 minute elliptical (keeping heart rate between 140-150)
cool down and stretch

27 year old female

[gcs118]

Oh my lord...90 reps squatting? You are insane! That is impressive. I would say though, just do one 3x10 and rotate the varieties each week. You'll find you can put a lot more "umph" into each set that way. Mad props though lol :

[Lady C]

I'm with GCS - too many reps for one workout. Switch up some. I would make sure to add in Straight-leg deadlifts or something for those hamstrings.

kudos to you on the walking lunges. Just hearing that makes my 'old' knees hurt.

[cursor]

There is no question that the large number of squats will contribute to your muscular endurance. Mixing up that endurance training with heavier-weight squats (not necessarily in the same session) would be an improvement.

[Jolene]

Thanks for the advice. Feeling it a bit today (especially walking down stairs), but not as bad as last week.

[Jolene]

Water: 7) 9oz bottles

Breakfast: 2 scrambled eggs 156 calories
1/4 c broccoli 8 calories
1/4 c tomato 9 calories
coffee/powder cream 60 calories
Lunch: 2 c mixed greens 20
8 strawberries 16
2 T gorgonzola cheese 75
2 T light vinaigrette 60
Late PM: Subway 6" tuna 450
Evening: Protein shake 260
4 oz salmon 150
1 c boiled okra 36
1,300 calories total

Exercise:
Lunchbreak: 25 minutes treadmill 4mph at 6 out of 10 incline.

Evening: 10 min bike warmup
dips 3x10
dead lifts 3x8
t-Bar rows 3x10
Wide grip pull down 3x12
Close grip pull down 3x12
dumbell rows 3x12
hyperextensions 2x10
30 min elliptical machine
cool down & stretch

[cursor]

Do you not eat after your evening workout?

[Jolene]

Yeah, the protein shake, salmon, and okra was after the workout.

[Lady C]

Originally Posted by Jolene

Yeah, the protein shake, salmon, and okra was after the workout.

You need some more slow digesting complex carbs post-workout, especially since you don't eat again for 8 hours. Add in a baked potato or some brown rice with that last meal. Don't worry about the carbs late, you just beat up your body. It will burn it off.

[Jolene]

I was told by someone to avoid carbs post workout so your body burns stored fat. Any truth to that?

[cursor]

Simply put ... "no".