Today was my strongest leg workout in several weeks.
The "loading phase" is working.
This is the last week before going to "Growth," a much different focus.
Today looked like this:
Day 2 – Legs (Tuesday/Friday)
Squats 4 sets x 10-12 reps (No rest)
Lying Leg Curls 4 sets x 10-12 reps (1 minute rest)
Wide Stance Squats 4 sets x 10-12 reps (No rest)
Standing Leg Curls 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)
Leg Press 3 sets x 10-12 reps (No rest)
Dumbbell Stiff Legged Dead lifts 3 sets x 10-12 reps (No rest)
Calf Press (on Leg Press Machine) 3 sets x 15-20 reps (1 minute rest)
I've learned on leg days to carb up a little more before hitting it.
Meal 1 is always Syntha-6 and 5 Grain cereal. On Leg Days I go from 1/3 cup to 1/2 cup of 5 Grain and split a Zone bar with my workout partner about half way through this workout.
I am up to 169.4 pounds, from a low of 163 pounds. It has been a slow grind through what I call "lean bulk," the addition of muscle slowly in order to avoid putting on unnecessary fat.
We will begin a 6 week cutting diet on April 15 which will take me below 10% body fat by June 1. I am adding as much muscle as I can between now and then with a goal of being about 172 pounds on April 15. If most of the added weight is muscle (and I believe it is), then I should only have to move down to 165-166 in order to get to sub-10% body fat.
In the meantime, I'm not taking any new Plus50Fitness speaking engagements. I find that while I can maintain on the road, I can't get in 6 days of intense workouts if I'm talking about working out and dieting rather than actually doing it.
I intend to crank up the seminars again sometime in late May-early June. I have learned a lot over the last three months and looking forward to sharing it all.
Train hard; diet harder!