Today's Leg Routine:
Calves
Starting out with calves again for reasons that I stated in my previous post. Supersets again, seated calf raises and Donkey calf raises.
3 Supersets of seated calf-raises and donkey calf raises
A1 Seated calf machine raises - 12 reps, slow and controlled, especially on the eccentric portion of the movement. Then superset with donkey calf raises.
A2 Donkey calf machine raises - 40 - 50 reps, rest pause if needed to get to 50 or absolute failure.
2 minutes rest then repeat this superset for a total of three. Plenty of stretching in between each set.
B1 Toe press, individual leg - 10 reps each leg, alternate all the way to 100 reps. This means 10 mini-sets of 10; one leg/calf resting while the other leg is working for 10 reps then switch. I maintained the same weight (without dropping) for the first 3 sets of 10-per leg before I began to drop weight in 5 lbs increments all the way to 10 sets of 10 reps per leg. Remember never to sacrifice repetitions for weight. The reps here are key more so than the weight itself. After this superset was done, I assisted my workout partner through his drop sets (which took about 5 min or so) and then repeated this exercise a second time.
Quads
The following quad routine is a 6-12-25 routine.
Barbell squat - 6 reps, 225 lbs. slow and controlled, 3 seconds on the eccentric portion.
rest 10 seconds
Walking lunges - 12 reps, 110 lbs barbell (this one I did 12 steps in one direction and 12 back across the gym floor to my starting point; 12 per leg, 24 total;
rest 10 seconds
Leg extensions - 25 reps, 110 lbs, the weight here should be high enough that you're reaching muscular failure around the 25th and final rep. It's brutal but need to stay with it till the end.
Rest 2 minutes and repeat for a total of 4 sets.
Calves
Starting out with calves again for reasons that I stated in my previous post. Supersets again, seated calf raises and Donkey calf raises.
3 Supersets of seated calf-raises and donkey calf raises
A1 Seated calf machine raises - 12 reps, slow and controlled, especially on the eccentric portion of the movement. Then superset with donkey calf raises.
A2 Donkey calf machine raises - 40 - 50 reps, rest pause if needed to get to 50 or absolute failure.
2 minutes rest then repeat this superset for a total of three. Plenty of stretching in between each set.
B1 Toe press, individual leg - 10 reps each leg, alternate all the way to 100 reps. This means 10 mini-sets of 10; one leg/calf resting while the other leg is working for 10 reps then switch. I maintained the same weight (without dropping) for the first 3 sets of 10-per leg before I began to drop weight in 5 lbs increments all the way to 10 sets of 10 reps per leg. Remember never to sacrifice repetitions for weight. The reps here are key more so than the weight itself. After this superset was done, I assisted my workout partner through his drop sets (which took about 5 min or so) and then repeated this exercise a second time.
Quads
The following quad routine is a 6-12-25 routine.
Barbell squat - 6 reps, 225 lbs. slow and controlled, 3 seconds on the eccentric portion.
rest 10 seconds
Walking lunges - 12 reps, 110 lbs barbell (this one I did 12 steps in one direction and 12 back across the gym floor to my starting point; 12 per leg, 24 total;
rest 10 seconds
Leg extensions - 25 reps, 110 lbs, the weight here should be high enough that you're reaching muscular failure around the 25th and final rep. It's brutal but need to stay with it till the end.
Rest 2 minutes and repeat for a total of 4 sets.
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