I thought I’d give you a peek on how I work out. I would normally feel way too weirded out by taking pictures of myself in the gym, but it was all empty today so I went for it. Here’s what I do for a leg routine;
10-20 minute warm-up on the treadmill.
three sets of squats, 70 kg/154 lbs x10, 80 kg/176 lbs x8, 90 kg/198 lbs x6.
leg extensions, two sets for each leg. keeping this one easy, since its bad for your knees.
calf press with 40 kg/90 lbs on my shoulders. 2x14.
10 minutes on the step machine on your toes is a mean calf exercise.
squats on these little inflatable pads. this is primarily for my ankles, good balance work-out. 2x10.
threw some biceps in there too, I did chest/shoulders and triceps yesterday so I cant show those today.
int working out fun? dumbell curls, 15kg/33lbs, 2x8 on each arm.
tasty little drink afterwards, milk, gainer, rapeseed oil (i have an insane metabolism) and raspberries. an easy meal of about 1400 kcal in a glass.
so yeah. that’s the typical leg routine that i do about three times a week when im not skiing. If I get another day on the gym with no people in there I might do a post on what I do for the rest of my body. Benchpress, lats, yada yada. Beach stuff.
ps. don’t take this too seriously.
~ by jacobwester on February 13, 2009.
Posted in random
so Jacob how did you manage to get those pictures taken?
Peter said this on February 14, 2009 at 7:21 am
well i obviously had some help from sofia:)
jacobwester said this on February 14, 2009 at 9:19 am
ditch the leg extensions! Replace them with lunges, those leg extensions are no good, you don’t need to ever work your quads independently, they are too strong in relationship to your hamstrings to begin with. sweet blog, hope the ankle is well
jc said this on February 15, 2009 at 4:55 am
thats funny, i actually did 2 sets of lunges but i forgot to post the pictures. good call though, ive heard that before. thanks!
jacobwester said this on February 15, 2009 at 9:21 am
more uppdates from the gym, jacob! fun to read and lear wath ski pro training in the gym!
alexander said this on February 15, 2009 at 6:39 pm
haha, do u add shampoo to ur milk shake?! sweet post, thx!
fbi said this on February 16, 2009 at 12:35 pm
Sounds like a pretty nice pre-valentine’s day warm up routine.
Shay said this on February 16, 2009 at 4:18 pm
more posts like this one!
Anonymous said this on February 17, 2009 at 10:32 am
this is AWESOME!
Hot_Henry said this on February 17, 2009 at 6:41 pm
Jens said this on February 17, 2009 at 9:05 pm
have you been working on your music more now that you arent skiing? if so you should post some video!
Anonymous said this on February 17, 2009 at 11:53 pm
Jacob, do you got any good kneetraing? I always get pain in my knees when im skiing =/
adam said this on February 22, 2009 at 6:22 pm
Hey Jacob, just some comments on your training, on your squats you need to go deeper, until the top of your knee (patella) goes lower than the crease of your hip. This will give you a lot more power in your posterior chain (glutes, hams) which is really useful for skiing. Also, shove your knees out when you are squatting, you want to squat between your hips/legs, not fold your torso onto your thighs.
As said above ditch the leg extensions, at heavy weight they create a shearing force on the knee, and the strength is not athletic, it’s a bodybuilding exercise.
Squatting on unstable surfaces (bosu balls or whatever) also doesn’t translate to skiing (which is on a solid surface). Plus it’s dangerous for rolling ankles.
I recommend the Starting Strength program, or stronglifts.com - basically just squat, deadlift, overhead press, bench press and power clean, plus pull-ups and sit-ups is all you need.
grambo said this on February 23, 2009 at 1:32 am
hey jacob i like your style nice body
ronnie kajonas hassan said this on February 23, 2009 at 6:06 pm