Ok, so as promised a sample of a leg day that I’m following at the minute. I can’t take credit for making up this hell-job of a workout. I won’t be doing this again for 4 weeks and the idea behind it is that I’ll be stronger due to what I will be doing in between those weeks so I can up the weight substantially in the next one.
Lifting Protocol –
All last sets of each exercise were completed with a rest-pause set, that is, after the 12-15 reps of the set, take a 15sec rest, and then go to failure. Tempo was 2,0,2,0. Strict form throughout movement to emphasize muscle contraction. Rest was 90 seconds between sets
BB Back Squat – 2 x 12 warm up sets
4 x 15
One Leg Leg Press – 3 x 15 each side
Leg Extensions – 3 x 15
Romanian Deadlift – 4 x 15
Seated Leg Curls – 3 x 15
Leg Raises – 3 x 20
Weighted Crunches – 3 x 20
Plank – 3 x 1min hold
It looks short and sweet but this was a tough workout after my deload week and took around 75-80 mins to complete. After the quad section I could barely walk down stairs there was so much blood in them, and the past couple days stairs, and even sitting and standing, have been a real challenge but this is what it takes to change.
First off a big thank you for all the views! It means a lot to have all of your support!
Just wanted to get a couple things down in here that havebeen on my mind lately and that I wanted to share! As some of you may be aware it was my birthday at the weekend (now closer to 30 than 20 -wow)! I received an amazing gift from my girlfriend Cat that really summed up my motivation for doing this show. She bought me a necklace with 2 phrases on it! The first being what I have tattooed on my chest “facta non verba” which translates as deeds not words, something that I try to live by! The second one she chose was “a posse en esse” which mean from possibility into reality! This could not be more perfect for what I’m going to achieve in 2013! I’m blessed for having this girl in my life!
Now, onto the hard part! Training! Total carnage of the gym, my body, mind and everything in between! Yesterday I (thankfully) finished my deload week, something that I do not enjoy, particularly mentally, but I know it has to be done! Today I started on a new phase of hypertrophy, adding mass to certain areas that I feel are lacking! Legs being the predominant one! I’ve always had strong legs but never much in the ways of mass! The term chick sticks comes to mind! Mentally legs is the hardest day of them all, but in a sick way I love that! I love the challenge of facing that squat rack knowing what’s to come! It’s why I go to the gym!
Tomorrow I will put up the programme that I did and if you are feeling brave I suggest you give it a go, you will be humbled!
I will also put up a sample day of what my diet looks like at the minute to give you an idea of what, and how much to eat when trying to add lean mass!
I’ll leave you with this thought,
“There are people out there who will tell you that you cannot do it, that you will fail! Turn round to these people and say “watch me, for you are the people that fuel my fire”
“Storms Make Oaks Take Stronger Roots”
You must overcome adversity in order to become a stronger person.
Left – Me after a long term lower back injury, not taking care of my diet. No Pum. Pic was taken in January but didn’t start work til April, but had no camera then. Similar physique.
Right – After a 8-10 week cut throughout summer, a couple weeks holiday and then a 9 week hypertrophy programme. No pump. (and a new tattoo)