Workout Summary: 11.1.17

Well, the super slow leg day was a bit of a bust. It’s really tough (and I would argue ineffective) to do some of the leg exercises that slow. The emphasis (for uncoordinated guys like me) becomes more about fixing my shitty balance than doing the exercises properly.

There was some good stuff, though. The hip ab- and adductor exercises were killer; my legs were legit shaking!

Trainer Lana said she’d work out a few other exercises to do instead of some of the more balance-heavy ones for the next session.

Here’s the rundown:


  • 1:30 on a spin bike
  • High knees/butt-kicks/climb-overs
  • Leg swings
  • Torso twists


  • 3 x 10, 60 lbs

Side lunges

  • 3 x 10 (sum), 20 lb straight barbell

Back extension machine

  • 3 x 10, 60 lbs

Front lunges

  • 1 x 10, 20 lb straight barbell
  • 2 x 10, 10 lb weights (per hand)


  • 3 x 10 hip abductor (70 lbs)
  • 3 x 10 hip adductor (55 lbs)

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