20 Days Out Leg Workout
I am officially 20 days out from the Bodybuilding.com BodySpace Spokesmodel contest at the L.A. Fit Expo - I'm going to blog a lot of my workouts throughout the process for you guys and gals! Looking forward to working at the NLA Performance booth and the Bodybuilding.com booth - I hope some of you that are attending the expo come say hi! Felt great during the day today - a tough conditioning session, a leg workout and a posing session definitely took a toll on me. It's about 11:00 pm now (1 hour left in 2012!) and my body feels SO exhausted. My carbs stayed really low today but I managed to not feel deprived. This surprised me since I'm usually starving all day and on top of that, I had two very intense training sessions. My schedule was super busy today so I think that helped. I usually have about 6-7 meals each day but my plan is to cut my calories a bit to get a little leaner for the contest - so I'm hitting about 5 meals (plus a couple shakes). If I'm dieting for a figure show, I cut out my protein shakes about 6 weeks out - but I'm not worrying about that for this. My abs are looking great and I'm seeing some great cuts - but still look really full. I LOVE looking full (especially while seeing cuts at the same time) but I have a tiny bit of worry that I'm not getting tight enough for being 20 days out. So, I tried to be really good today about keeping my carbs low and reduced my normal fat grams down by about 10 grams. I'll keep this up for about 4 days and see what it does. Happy New Year, everyone!! If I wasn't dieting I'd be enjoying a glass or two of champagne and staying up late BUT...I'm in my sweats blogging and about to go to bed and dream about how insanely awesome 2013 is going to be! XOXO
Superset: Single-leg leg press with toes high on platform 3 sets x 15 reps Single-leg standing hamstring curls 3 sets x 15 reps
Superset: 45° super seated leg press with sumo stance (added 20lbs each set) 3 sets x 20 reps Leg extensions 3 sets x 20 reps
Static Smith Machine lunges 3 sets x 15 reps
Donkey Kicks (butt blaster) 3 sets x 12-15 reps
Smith Machine elevated calf raises 3 sets x 20-30 reps (alternating toes in/toes out/toes straight each set)
Had my post-workout supps then practiced posing in the group fitness room for 20 minutes.
Most of this workout focuses on the posterior chain…but I added in the leg extensions. If you split up your leg workouts during the week (glutes/hams & quads) then you would just take out the leg extensions and replace them with another glute/ham exercise. Barbell hip thrusts, step-ups, etc would work great!
Jessie Hilgenberg, IFBB Figure Pro
Team NLA For Her Athlete
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