Challenge #7 - Try for 5 more pounds/reps

Goal #7 - Try for 5 more pounds/reps at the gym

When I used to go to the gym I would always try for 20/25 reps of ANYTHING.  And then I learned that the number of reps isn't as important as using the right weight and doing the exercise correctly.  Then I became more aware of what I was doing, how my body felt doing it and if I was reaching the 20 reps then I should probably up my weights a bit and do less reps.

This has worked well for my upper body routines but since I rarely work my legs, I haven't applied this theory to my lower body routines.  Therefore, I took challenge #7 and applied it to my lower body routine, now that I am beginning to get back on board with working out my legs.

I did four different exercises, 3 on machines, and upped the weight on all of them and did as many reps as I could - mostly topping out at 15 reps.  Since I was using machines, I couldn't necessarily go for only 5 pounds more than usual since the weight increases at about 15 pounds per weight. And since I was working my legs, I know that I could go more than 5 pounds more than usual.

1. Leg Press - 100lbs
[I usually do this at 60/80lbs]

2. I'm not sure what to call these, but I'll explain the exercise!

Stand with legs hip-width apart.  With a weight in one hand, bend forward at the waist while lifting the same leg backwards so that you touch the ground with the weight.  For example, put the weight in your right hand, bend forward to touch the weight to the ground and as you bend forward lift your right leg backwards so that you're balancing on your left foot.

With this one I usually hold about 5-7.5 lbs - this time I held a 12.5lb weight.

3. Leg extension - 55lbs

[I usually do 40lbs]

I don't have a picture of this one because the machine was stolen from me mid-workout and I had to hurry to get it back and finish my workout as the gym got busier.. but here is a sample picture :)

haha, kind of a funny picture.  But anyway! These are pretty killer for me, especially with the added weight.  I did 12 reps of these and made sure my form was correct and I did these slowly and kept control of my legs.

4. Leg Curl - 55lbs

[I usually do 40lbs]

With these, I did 15 reps and, again, made sure I did these correctly.  Generally with these and the leg extensions I just try to do them fast and jump off the machine or I lift my butt up from the seat to gain momentum and taking the weight off my legs - which is pointless! Therefore, I made sure to keep correct form and only do what I could without losing the form and hurting myself.

I went through these exercises 3 times and had a tall glass of a protein shake to follow :)