Full Week of Workout Videos - Monday Legs Accessory Home

42 minutes - 360 Calories - Average Heart Rate 117 - Max Heart Rate 144.

• Garmin Heart Rate Monitor Session Link

Location: Home Gym

Light first sets instead of doing a warmup

Strength:

• Leg Extensions x4 sets (Quads)
• Leg Curls x4 sets (Hamstrings)
• Calf Raises x4 sets Using Inspire FT2 Smith Bar (Calves)

Full Week of Workout Videos - Saturday Shoulders and Calves Accessory Home

43 minutes - 497 Calories - Average Heart Rate 138 - Max Heart Rate 163.

• Garmin Heart Rate Monitor Session Link

Location: Home Gym

Light first sets instead of doing a warmup

Strength:

• Shoulder Press using Total Gym x2 sets (Shoulders)
• Shoulder Side Raise using Total Gym x2 sets (Side Delts)
• Shoulder Rear Raise using Total Gym x2 sets (Rear Delts)
• Shoulder Front Raise using Total Gym x2 sets (Front Delts)
• Dumbbell Shrugs x4 sets with 85 lbs per side (Traps)
• Single Leg Calf Raises x9 sets incremental weight up and down (Calves)
• Cable Rope Ab Crunches x3 sets (Abs)

Full Week of Workout Videos - Thursday Legs Accessory Home

38 minutes - 347 Calories - Average Heart Rate 121 - Max Heart Rate 145.

• Garmin Heart Rate Monitor Session Link

Location: Home Gym

Light first sets instead of doing a warmup

Strength:

• Leg Extensions x4 sets (Quads)
• Leg Curls x4 sets (Ham Strings)
• Calf Raises x4 sets (Calves)

Maintaining Strength After 2 Month Off From Doing Squats and Deadlifts

As many of you are aware that follow what I do here on GetFitOver40.com, I suffered a really bad calf tear about 2 months while ago while doing a 400 meter sprint and had to shut down some of my leg work in order to take care of the calf tear and let it heal up.

So for the most part to keep my leg gains, I have been doing Leg Extensions, Leg Curls, some Machine Leg Press and DB Straight Leg Deadlifts. For calves, just everyday walking around till it heals :(

I am happy to say that over the last few days I have started incorporating Squats and Deadlifts back into my workouts and feel pretty much as strong as before the calf injury. My last Deadlift workout I even managed 8 reps at 395 pounds even though the last couple reps where real grinders. Today I even PR'd a 3 rep 275 pound Front Squat so perhaps those leg extensions did me some good!

In terms of my calf rehab, my left calf is feeling really good but I do not want to ask too much too quickly so I have just started to reintroduce some calf work by doing single leg body weight calf raises to get my flexibility and range of motion back. So far so good and I'm surprised to find that my injured calf is actually keeping up fairly well with my good one so I am well on my way to a full recovery :)

CrossFit Style - No Resting - Legs Only Workout

Today's full CrossFit Style (Sort-of) workout focuses entirely on legs, the reason it is CrossFit Style is because I rotate through my exercises with little to no breaks and incorporate elliptical as my extra cardio, so basically the entire workout is all cardio while still getting a complete leg workout in.

I do six rounds in this workout, the first three rounds rotate between squats, calf raises and 1 minute of high intensity elliptical while the last three rounds I switch over to sets of Leg raises and Leg extensions along with my 1 minute of high intensity elliptical again. The entire workout lasted around 25 minutes so I made it a 30 minute workout by finishing up doing my last 5 minutes on the elliptical. This workout was an easy 500 calories burned with my entire lower body getting worked over while also getting a full cardio workout. That's what makes the CrossFit concept (even if not entirely strict) supper awesome!