Here’s yesterday’s (K-I-S-S) holiday Leg workout - applying
recent T-mag wisdom - (only had 1 hour to get in and out of
gym!)
(Weights used are exact; lite for some, yet heavy for
for others - “no gilding the lilly.”)
Supplements: 2 scoops of “Surge” dissolved
in 1.5 liters of water consumed “during” the workout.
Warm-up: 5 min on Stepper
2 sets 12 BW only long stride Walking Lunges - leaning
back at bottom to accentuate stretch of hip flexors.
Hamstring + Calf Stretches (static).
Total warm-up time 10 min.
Front squats, deep (3-0-1 cad): (warm-up sets) 45 X 12/
95 X 6/ 135 X 3/ 185 X 1
work-sets: 195 X 3/3/3/3/3/3/3/3
(75 sec. rest between work-sets)
Romanian DL’s (2-1-2 cad) tight arch, bar to the top of shins:
(warm-up sets) 185 X 5 / 225 X 2
work-sets: 250 X 5/ 5/5/ 3/3
(60 sec. rest between work-sets)
1-Legged 45% Hypers (gym doesn’t have 90% one)
BW X 12ea./ 12ea.
(5 sec.) 1-Legged Seated Calves “Negative” only
85lbs X 6ea./6ea./6ea./5ea.
(15 sec. rest between legs)
Fin: 5 min cool-down on treadmill, while finishing Surge
Result: entered gym @ 2:00 PM exited @ 2:59 PM
Today: Hams “n” Quads are pretty sore but nothing
ridiculous - Calves no soreness - Low-back feels
good - Feel a little fatigued though.
Any comments pos or neg would be appreciated!