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Glutes/Hams + Sprints

Posted Apr 12 2010 8:56am

Thanks for the comments on the last post! You guys are awesome :) Made me feel a lot better. It’s just frustrating and part of me wants others to understand, but I know that they never will and it’s a waste of my time to make them try. Oh well.


How about an AWESOME Sunday workout. It was probably the best workout I had all week!! This week’s workouts just didn’t feel as amazing as usual. The tiredness I was feeling throughout the week affected me for sure, but I’m feeling MUCH better. I really think that I just do not do well with caffeine. I’m back to 0-1 caffeinated drinks per day and I feel good.


This was a short, but effective workout. My mind and heart went into every single rep and I made them all count.

I did two supersets, 4 sets each.

Stiff Legged Deadlifts/Prone Ham Curls

Bosu Hip Thrusts/Quadruped Hip Extensions under the Reverse Hyper

I put 100% effort into those exercises and although before the workout started I had planned to do more, I had a realization. I don’t need to do marathon workouts to get results! I know that I have known that for a while, but it didn’t really click until yesterday. 16 sets is plenty if you work your ass off(literally ;-) )

Afterwards I headed to the track for a sprint workout. I think I put 110% effort into this sprint workout. i went balls to the walls with every sprint and the endorphins kept me going harder and harder. I can officially say that sprinting is my FAVORITE thing to do….for now.(I change my mind a lot, i’m sure you’re aware ;-) )

8 x 100 yds

5 x 10 yds

4 x side shuffle–>50 yds

1 x 40o

5 bleachers

This workout took me about 40-45 minutes, and like I said, I put in everything I had in me for each and every sprint. My legs were feeling it by the second sprint, but I pushed on. The feeling of walking off the track after a great sprint workout is like NOTHING else. Your legs feel like COMPLETE jello, and no other exercises(that i’ve found at least) give them that same feeling. LOVED IT!!

Today I did 40 minutes of cardio so far, and I’m off to meet my trainer for shoulders I think. I’ll give a recap later today or tomorrow!

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