Last Five

Songs I’ve downloaded from iTunes. This is, “I need some new stuff for my workout mix” edition.

1. Sorry by Justin Bieber. I’m really liking the new Biebs vibe.

2. Booty by Jennifer Lopez, feat. Pitbull. This song comes in two versions with different rappers: Iggy Azalea, or Pitbull. I chose Pitbull. I think it was the right decision. It’s a funny addition to the mix.

3. Something in the Way You Move by Ellie Goulding. Even though her style has kind of a mellow vibe, I think they make great workout songs. If you don’t get it, turn the volume up.

4. Roses by The Chainsmokers feat. ROZES. This completes my trio of choices that border on EDM. Again, sort of mellow, but it’s a great running song if you need to zone out.

5. Ayo by Chris Brown feat. Tyga. This is a summer jam that I heard at the gym a lot this past summer. I just kept forgetting to download it. So I finally did, and I’m happy about it. Chris Brown has gone through some phases over the years, but I definitely like his music more often than not.

The Chainsmokers

Hamilton on Broadway

I posted a little while ago about the fantastic new Broadway show Hamilton. The show’s soundtrack was finally released in late September and I’ve been listening to it non-stop ever since. I recommend the entire soundtrack but here are my favorites:

lafayette

Guns and Ships – About Lafayette supporting the Revolutionary War effort.

Schuyler

Satisfied– Angelica Schuyler explaining that she was the first Schuyler sister to fall in love with Hamilton but she graciously stepped aside because her sister called dibs.

Hamilton1

Non-Stop– About Hamilton starting his political career after the war.

KingGeorge

You’ll be Back– King George’s hilarious perspective on the revolution.

Hamilton Richard Rodgers Theatre Cast Lin-Manuel Miranda Alexander Hamilton Javier Muñoz Alexander Hamilton Alternate Carleigh Bettiol Andrew Chappelle Ariana DeBose Alysha Deslorieux Daveed Diggs Marquis De Lafayette Thomas Jefferson Renee Elise Goldsberry Angelica Schuyler Jonathan Groff King George III Sydney James Harcourt Neil Haskell Sasha Hutchings Christopher Jackson George Washington Thayne Jasperson Jasmine Cephas Jones Peggy Schuyler Maria Reynolds Stephanie Klemons Emmy Raver-Lampman Morgan Marcell Leslie Odom, Jr. Aaron Burr Okieriete Onaodowan Hercules Mulligan James Madison Anthony Ramos John Laurens Phillip Hamilton Jon Rua Austin Smith Phillipa Soo Eliza Hamilton Seth Stewart Betsy Struxness Ephraim Sykes Voltaire Wade-Green Standby: Javier Muñoz (Alexander Hamilton) Production Credits: Thomas Kail (Director) Andy Blankenbuehler (Choreographer) David Korins (Scenic Design) Paul Tazewell (Costume Design) Howell Binkley (Lighting Design) Other Credits: Lyrics by: Lin-Manuel Miranda Music by: Lin-Manuel Miranda Book by Lin-Manuel Miranda

Wait For It– Aaron Burr’s theme song that explains his point of view.

You need to see the show and download the soundtrack immediately!

Recipe: Sore Quads and Hamstrings

Wednesday and Sunday are my leg days. My friends know I am a gym rat, and they always ask me- what in the world are you doing at the gym everyday? So here’s a small peek into part of my routine. Please remember that I’m not a certified trainer so don’t take me too seriously.

When I say leg day I mean on the big kid squat rack, not the Smith Machine, the squat rack. At my gym this requires some planning because the squat racks are popular so I try to go early on Sundays or later in the evening on Wednesdays to better my chances. You’ll notice that I mix in some arms and abs to give my legs a little break between sets. Also, I noted my current weight choices, but those go up and down as I get stronger or lazier. I try to challenge myself, but I’m not about to hurt myself for no reason, so I’m not overly aggressive about increasing weight.

Leg Day Option 1

Classic Squats

  • 2 sets of 7-10 reps at 125 lbs
  • 3 sets of 10-12 reps at 115 lbs

(superset between squat sets with 10 side bends holding 45 lb plate on each side to target the obliques)

Upright Rows

  • 2 sets of 5 reps at 65 lbs
  • 2 sets of 10 reps at 55 lbs

Dead Lifts

  • 10 sets of 5-7 reps at 155 lbs

(superset between dead lift sets with 8 overhead tricep presses with 25 lb plate)

Bent Over Row

  • 3 sets of 10 reps at 65 or 75 lbs

Leg Day Option 2

Superset of Front Rack Squats and Classic Squats

  • 5 sets of 5 reps of front rack squats followed immediately by 10 reps of classic squats at 85 lbs (lower weight because it’s high rep and you don’t want to switch the weight between front rack and regular squats)

(superset between squat sets with 10 side bends holding 45 lb plate on each side to target the obliques)

Overhead Presses

  • 3 sets of 10 reps at 45 lbs

Dead Lifts

  • 2 sets of 5-7 reps at 155 lbs
  • 2 sets of 8-10 reps at 145 lbs
  • 1 set of 15 reps at 135 lbs

(superset between dead lift sets with 10 overhead tricep presses with 25 lb plate)

Other Options (a couple of other exercises when I need to mix it up a little)

Wide leg squats

  • 3 sets of 10 reps at 85 lbs

Sumo Squats (start with feet together on one side, step into a wide squat and stand up on the other side, keep stepping and squatting back and forth)

  • 3 sets of 1o reps at 85 lbs

Front Rack Lunges (hold the bar in a front rack position and step back into a lunge)

  • 3 sets of 10 reps alternating legs at 65 lbs

Curtsy Lunges (instead of stepping straight back, cross your back foot to the outside of the front foot’s position, similar to a curtsy)

  • 3 sets of 10 reps alternating legs at 65 lbs

Leg day

If you feel like giving any of these a try, you can scale the weights up or down as needed, use dumb bells, or use the lighter weighted bars instead of a traditional bar. Just don’t forget to warm up before you start!

Do you have any favorite leg day workouts?