Training Day #1: "LEG DAY"

Lying down in the hotel bed with a breath-taking view on Piran and thinking about how and what to write about my first real training. I'm dead! Simple and realistic. I can't feel my legs and at the same time I feel this pain that I've never felt in my life before - muscle soreness. I guess we did a great first training!

Well, they say you better get use to this "pain" while this is the only way of progress. So here I am happy, proud of myself and full of pain at the same time!

But don't get too scared, the feeling after hard workout is priceless! ;)

Anyways, let me tell you about my first training. I started my first "leg day" session with warming up my body - about 10 minutes on the runner. Then I stretched for another 10 minutes.  This is no biggie. For stretching I recommend a couple of sessions of yoga class where you can really learn how to become flexible. I will also pepare in one of my next posts few basic yoga positions, that will help you to really stretch the muscles before and after your workout.

After a good stretch my personal trainer Mario prepared a workout for me, consisting of 4 different exercises for legs:


- place yours hands on the bar slightly wider than shoulder width apart;

- put the barbell behind your head on your shoulders;

keep your head up at all times and also maintain a straight back;

- bend your knees and slowly lower yourself down until your thighs are nearly parallel to the floor;

- stand back up to complete the rep.

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- place an exercise step bench or something higher in front of you;

- stand straight and put the barbell on your shoulders;

- put one leg on the step bench and push other leg against the floor, then push off the ground;

- with every rep change the leg that is pushing off the ground.

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put the barbell behind your head on your shoulders;

- place an exercise step bench behind you;

- step forward, put your left leg on the bench and very carefully knee down with your right forwarded leg;

- inhale and lower your body, till the time your left knee touches the ground; 

- to finish off the move, push your knee upwards and exale while trying to return to the starting position.

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- place the barbell in front of you on the workout floor;

- straight your back, bend down and hold the bar;

- keep your hands shoulder width apart;

- hold up the barbell and keep your arms straight;

- while pulling the barbell up, make sure your hips and shoulders rise together and your back is straight;

- when you have lifted the entire barbell, push your shoulders slightly back, so that you can feel they are being stretched;

- to finish put the barbell back on the ground with a slow and steady motion.

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A reminder: in between your exercises drink water as you feel is necessary, but not too much as this may make you feel sick.

After a session of 4 different exercises I did rounds for the end. That means I try to do each exercise 20 times for three times in a row. Here you go my results of rounds: 

1. Step Ups 20-16-12;

2. Squats 15-12-8;

3. Lunges 16-12-10. 

My time of these three exercises in rounds was 4:11 min. As you can see I couldn't handle the full workout of 20 reps for each exercise, but that's all right. The important thing is I did my best and big thanks goes to my trainer buddy Mario for the extra boost and support during my workout. So when you feel like dying, do a few more and you will make the best of your workout! 

In the end don't forget to stretch out your muscles, especially the ones that you have been working on.  

And a word of warning: please do not attempt to perform these exercises at home as they can be dangerous without professional supervision.

Good luck, guys and see you in the gym! 

For any questions, feel free to ask. Me and my friend Mario will do our best to get the right answer for you.  

With love,



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