Holy cow. This was my first leg training day in ... years?

Here is the break-in routine I used for legs (and shoulders). Just like the upper body work on day 1, this workout routine is composed of 4 modified compound supersets.

Day 2: Quads/Hamstrings, Calves/Shoulders
Dumbbell is abbreviated DB

DB Squats 15-20 Reps, 90 secs (rest)
Lunges 15-20 Reps, 90 secs

Ballet Squats 15-20 Reps, 90 secs
Stiff Legged Dead-lifts 15-20 Reps, 90 secs

DB Calf Raise (one leg) 8-12 Reps (per leg), 90 secs
DB Shoulder Press 15-20 Reps, 90 secs

DB Calf Raise (two legs) 15-20 Reps, 90 secs
Bent Over Lat Raises 15-20 Reps, 90 secs

Jello
I have to tell you... this was a humbling experience. In 2003 I was doing 3 sets of 12 reps with nearly 600 lbs on the rack. Today, I just started with some basic squats and lunges without weight and my legs are jello. Oh - and they hurt. Jeez. In fact I have to rest up before I do my cardio - so I'm doing a blog entry

Compound Exercises: Lots of Dumbbells
I mentioned that compound exercises are better when introducing (or reintroducing) your body to weight training because they engage supporting muscles in addition to the target. More often than not, you'll see dumbbell exercises used because free weights require stabilizing muscles to keep the weight under control. Machines are great for helping to maintain proper form, but they isolate muscle groups. Since I'm just starting out, I really need to build up the foundation before I start isolating specific muscle groups, so most of my workouts will be dumbbell based.

Early Morning Workouts - Eat Before or After?
Now that I'm weight training, I will have to wake up that much earlier to ensure that I have time to get everything done. For the past few months I have been waking up and going straight to the gym without eating since I was only doing cardio. So, can I weight train on an empty stomach, too? I wasn't sure!

For help, I turned to Tom Venuto (as always). Here is what he had to say on the subject:

"...As for eating prior to workouts, if you are only doing cardio early in the morning, then it's okay to do the cardio without eating anything beforehand. Although controversial, many fitness experts believe that [doing cardio in a fasted state is more effective for fat loss].

However, the same is not true for strength training.

Most people will compromise their workout performance too much by weight training on [an empty stomach]. Instead, I suggest you eat before weight training in the morning - especially if you are doing weights and cardio together in one long workout.

If you are the type of person who has trouble training too soon after a full meal because the food sits "heavily" in your stomach, or makes you feel [nauseated], then at least have a light meal or a meal replacement drink that's not too filling. Then be sure to take one of your largest meals of the day immediately after training. "

The point is to ensure that you have enough energy to get the most benefit out of your workout. I have actually gotten used to the taste of plain unflavored oatmeal with nothing else in it. This complex carb will make an excellent pre-workout meal. I may even mix a little fruit in to include some simple carbs.

So, that's the plan!

--B