Day 255...sORe LegS...

"BEWARE THE WORKOUT THAT SEEMS EASY." -Mark Twight

Whoa...my legs are so sore! I screwed up yesterday. I took a workout and got the bright idea to add more weight...thinking it would be too easy. Now I know that the weight was lighter FOR A REASON! I haven't had sore quads like this in...I don't know when. It's great to take a week off, but gettin back on track is hard. Today, I focused mostly on my upper body and my butt, because every time I sit or get still and then have to move again...my legs feel awful. It feels like my muscles are ripped to shreds. Once I get movin, I'm okay...it's the initial movement that is so painful. I didn't lift super heavy or do max reps, but I decided to change it up from high reps/sets to heavier weights and lower reps. I wanted a weight that would feel hard by the time I got to 12...one that I couldn't go for a long time with. I couldn't go very heavy on bench press, because I was alone. I just chose a weight that wasn't so heavy that I would need help. I think I'll just do cardio tomorrow so everything can "rest"...then get back to it on Thursday.

WARMUP
------------
5 MIN ELLIPTICAL
STRETCHING

WORKOUT
----------------
12 BENCH PRESS (65LBS)
12 BENT ROWS ON BENCH (12 EA ARM-27.5 LB DUMB BELL)
3 SETS

25 BACK EXTENSIONS
3 SETS (W 90 SEC REST BETWEEN EA SET)

12 TRICEP EXTENSION (12 LB DUMB BELL)
12 LATERAL RAISE (2-8LB DUMB BELLS)
12 FRONT RAISE (2-8LB DUMB BELLS)
12 BICEP CURLS (35 LB BAR)
3 SETS

RANDOM BITS...
30 SEC LEG RAISE ON BENCH (30 SEC EA LEG-FOOT FLEXED-OTHER ON FLOOR-LIFTED ONLY AS HIGH AS I COULD W/O HIP MOVEMENT) 2 SETS
50 KICKBACKS (100 TOTAL/50 EA LEG)
1 MIN BRIDGE (LIFT HIPS TO BRIDGE AND EXTEND ONE LEG STRAIGHT IN AIR KEEPING KNEES SAME HEIGHT- 30 SEC EA LEG)
50 BUTT LIFTS IN BRIDGE POSITION

CARDIO
------------
30 MIN ELLIPTICAL

STRETCH

Here's an article by Mark Twight that describes EXACTLY what I have done to myself...

EASY
BY MARK TWIGHT
"Beware the workout that appears easy.

In the early days we thought we were smart. We should have read the fine print. Surfing the web we found a workout that looked effective though easy.

“150 Squats + 800m Run + 150 Squats”

With no obvious prescription for weight both Blitz and I picked 25% of 1RM, which for me at the time was 65 pounds, and for Blitz 55. I knocked out 70, 50 and 20, ran 800m, recalculated the math to learn I'd only done 140 and finished the workout with 40, 40, 40, 30, 10. I squeaked through the workout in 23 minutes and felt buzzed all day. I kept thinking, “Man that was great.”

The next morning I could barely walk and going down the stairs was out of the question. The day after that I was really sore and disguising it was difficult. Two days after that the pain began to subside and finally five days after the “easy” workout I was able to train my legs again.

I later learned that the prescription for weight was none, and simple air squats probably would have been plenty."

UGH!!! I took W's workout and screwed it up. I thought I could just adjust the weights with no repercussions. Well...I guess it was a painful lesson learned.