Wednesday, May 7, ’14: Legs

Walked down into the gym this morning to remember that I only got one leg workout in last week. Jumping right into 30 reps of squats is a great way to prove to yourself just how quickly you can start to feel out of shape from a cardiovascular standpoint, and the post-workout walk up the stairs would’ve been great entertainment had it been caught on video…

Quads: Squats (3×30,20,15 + X Reps); Sissy squats (3×8—DXO + X Reps)
Hamstrings: Stiff-legged deadlifts (3×10—DXO + X Reps ); Alternate leg curls (3×30,20,12 + X Reps)
Calves: One-leg calf raises (3×30,20,15 + X Reps); Donkey calf raises (3×15—DXO + X Reps); Seated calf raises (3×20 + X Reps)

Note: My current PowerBlock gym split is based on the Phase 2 workout in the NEW Super-Size Crash Course e-book with TORQ and DXO sets.

Summary: It doesn’t look like much when you see it in writing, but TORQ on squats is pretty darn intense, and rest time was definitely a little more than 40 seconds. Still under a minute, but cutting it close. Quads were already screaming, and DXO on Sissies had them crying, and definitely would’ve made me look as the name implies. DXO on Stiff-legged deadlifts was a great change, and made the leg curls that much tougher. Luckily, I was able to mend my Donkey calf raise apparatus after having it fall apart last week, so calf training was great.

Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book .