Sure, chest work happened to fall on National Chest Day, but there’s something really great about starting a Monday morning with leg work… At least when you’re feeling as good as I was this morning. Best part of it, aside from how great it was during the actual workout, is the fact that you get a good hormonal boost from starting with big exercises on big bodyparts. Perfect for us old guys…
Quads: Step-back lunges (2×12,8); Sissy squats (2×12,10)
Hamstrings: Leg curls (3×14,12,10)
Calves: Donkey calf raises (2×45,40); One-legged calf raises (2×15,12)
Chest: Incline DB presses (2×10,8); Incline flyes (1×9); DB bench presses (2×10,8); DB flyes (1×10)
Triceps: Lying extensions (2×10,8); Overhead extensions (1×10); Bench dips (2×12,10)
Note: My current PowerBlock gym split is based on the Phase 2 workout in the 20 Pounds of Muscle in 10 Weeks e-book.
Summary: While the Step-back lunges may not be as “big” of a movement as squats, they still get the job done, and my quads and glutes sure don’t seem to complain (except for the deep scream-inducing burn). Low back felt fine right up until my warmup set of Stiff-legged deadlifts. As you can see above, those aren’t included. I had to increase the workload on Leg curls instead. Otherwise, everything was spot-on through the workout. Felt really strong on the chest work, too. That makes for a happy Monday.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
