Brutal leg routine today . . . my legs were shaking as I left the gym and I ended up passing out this afternoon for a 2 hour nap . . .
You will recall we are currently in an 8 week routine. 2 weeks "active rest;" 3 weeks "loading phase;" and 3 weeks "growth phase."
Tomorrow (Sunday) we complete Week 2 of the "loading phase."
Today was Legs in Week 2 (This is a 6 day routine so you do each day twice each week.) Here's how it went this morning:
Day 2 – Legs (Wednesday/Saturday)
Smith Machine Squats 4 sets x 10-12 reps (No rest)
Standing Leg Curls 4 sets x 10-12 reps (1 minute rest)
Hack Squats 4 sets x 10-12 reps (No rest)
Leg Extensions 4 sets x 10-12 reps (1 minute rest)
Adductor Machine 3 sets x12-15 reps (No rest)
Abductor Machine 3 sets x12-15 reps (No rest)
Standing Calf Raises 4 sets x 10-12 reps (30 second rest)
Seated Calf Raises 4 sets x 15-20 reps (30 second rest)
Dead Lifts (Barbell) 3 sets x 10-12 reps (No rest)
Leg Presses (3 sets x 10-12 reps (No rest)
36 sets going to near failure each set.
It goes fast if you get as little rest as is designated and you feel like a truck hit you at the end.
This routine is NOT for beginners. It is not even for intermediates. If you do this routine and are not ready you will not be able to walk for a week. I will send you beginning or intermediate routines upon request, no charge. This will hurt you if you don't have at least a year in the gym consistently training hard. So warned . . .
Next blog I'm going to write about an interesting dilemma -- what I call "the turn." This is where you have achieved your goal bodyweight but now want to put on muscle without adding a lot of fat. Challenging to say the least and I'll discuss it next time.