Targeting Leg Teardrops and Outer Sweeps in Quads

December 7, 2010


Monday night's session targeted lower leg teardrops and outer sweeps. The teardrop muscle extends to the medial side of the knee and attaches into the vastus muscle. The vastus lateralis is the outer thigh and when developed gives the outer sweep that shapes the legs to a sculptured look.

Calves

45# plate each side of seated calf machine

100 x 1 set both calves.

leg extensions warm up knees

40# x 15 x 3 sets.

7 sets of leg presses with feet placed on lower cross bar and knees kept together starting out at no weight but carriage of leg press. All sets are carried out deeply with carriage lowered to bottom of rack. 1 minute rest period between sets.

no weight 10 reps x 1

45# plate right side 10 reps x 1

45# plates on each side 10 reps x 1

2-45# on right and 1 45# plate on left side 10 reps x 1

2-45# plates on each side 10 reps x 1

3-45# plates on right side and 2 45# plates on left side 10 reps x 1,

3-45# plates on right side and 3-45# plates on left side 10 reps x 1

Immediately, I jumped on leg extension machine with 1 minute rest periods between sets.

75# x 10 x 1

80# x 10 x 1

85# x 10 x 1

90# x 6 own and 4 assist x 1

Squats free deep below parallel 3 minute rest period

155 x 10 x 1

165 x 10 x 1

175 x 8 x 1

After this intense workout it got me dizzy and nauseated. Chris decided to start rapid cooling submersion post intense workout for 5- 10 minutes. I listened to him and sat in cold half ice water to hips for 10 minutes. I must say within 5 minutes my pain was gone in the legs and nausea was starting to go away. After 10 minutes, I didn't have any anymore swelling in the legs or pain and the nausea was gone. I waited for one hour to allow natural rewarming in the legs then showered in warm water. Amazing results and today no post lactic acid residual pain and stiffness.

Intense exercise causes torn muscle fibers within the muscle groups worked. In the damaged tissue there is active by-products being produced through the Krebs Cycle. The by-products including lactic acid can cause nausea, fatigue, swelling and pain in the damaged muscle groups. Cold water submersion causes vasconstriction in the damaged tissue slowing down blood flow and metabolism then rewarming allows a vasodilation with flushing of the toxins out of the damaged tissue. Studies have reported decreased pain, fatigue, along with better recovery.

Please check my online references to the studies documented.

Studies: Cold Water Submersion Athletic Recovery. http://bit.ly/dYP6AT

Studies: Does an Ice Water Bath Speed Recovery. http://bit.ly/9jMccO

Happy Training Days!