Tue 9/25 - Legs & Cardio

I've been a real wuss about doing legs since I started working out.  One of the first times I worked out with my trainer (close to a year ago) he had me doing squats and I could barely walk for several days.  I've known for quite some time that the foundation of any weight routine should be squats, dead lifts and bench press.  Well, I've neglected 2 of the 3 and decided it's probably about time I get back to basics a little bit and start doing some squats and deads, even if I don't go heavy and/or do them multiple times a week.  I'm still struggling with how to program them into my WO.  I know how I *should* program them in, but that's not what I *want* to do.  Regardless, I've committed to start doing them, so I started by doing legs/deads today.  I probably won't be able to walk down stairs tomorrow even though I didn't do any heavy weight.

The few times I did legs in the past, I couldn't run effectively for the next couple of days and I didn't want to sacrifice running.  So result, no leg work.  Given my feet and knees seem to keep me from running right now anyway, I might as well hammer the legs a bit.  If anything, it will probably strengthen my quads and might "fix" my knee issue(s).

Workout:

• (100#DBSquats)12,12,12,12 (4)
• (100#DBDeadLift)12,12,12,12,12 (5)
• (180#LegPress)15, (195#LegPress)15,15,15 (4)

45 mins
13 sets (25mins)
Walking c/d (15mins)

Good initial WO.  Walked for 15 mins after the WO to hopefully get some blood running through the quads to clear out some waste from the WO.  I really need a barbell to do these exercises properly, so maybe I can do them at the new gym I joined, but dumbbells were fine for my initial attempt.  It will shock my legs a bit, get them good and sore I'm sure, and then I can work through how I'll program these in and do them frequently enough where I'm not so sore after each WO that walking is extremely difficult.

The weight was fine for these today.  I didn't go close to failure, but the last set of leg presses were more than difficult enough for my first WO.

Cardio:

• Walked 32 mins after work just to get some more blood flow through the legs to *hopefully* help with the pain that's sure to come. 
• Walked 45 mins late evening to get the legs moving again.  Plus, it was a really nice evening with a pretty moon out, so I decided to take advantage of the weather.

Nutrition:
I weighed 172.4 this morning.  This is almost exactly what I weighed last Tuesday after similar refeed from Sunday.  Good nutrition day today.  I don't know if it was psychological, or real, but after doing legs today I was noticeably hungrier all day.

Tue	Time	Item	Size	Prot	Carb	Fat	Cal
9/25/2012	8AM	BCAA	10g
	11:15AM	WO - Legs
	12:30PM	Creatine	5g
	12:30PM	Whey Shake W1	1 scoop	30	4	1	140
	1:30PM	Chicken	6.3oz	44	0	2	189
	1:30PM	Salad	16oz	9	21	0	114
	1:30PM	Oatmeal	3/4 cup	8	41	5	225
	4PM	Apple	1 med	0	25	0	95
	5PM	Tuna (7oz can)	5.5oz	44	0	2	193
	5PM	Yellow squash	6oz	2	5	0	30
	7:30PM	Casein Protein C2	1 scoop	24	3	1	120
	7:30PM	Oatmeal	3/4 cup	8	41	5	225
	8:45PM	Apple	1 med	0	25	0	95
	8:45PM	Cottage Cheese	3/4 Cup	21	8	2	135
		TOTALS:	Grams	189	172	16	1,561
			Calories	754	689	142	1,584
			Percent	48%	43%	9%	100%