Leg Day

There was a time when it was always Monday leg day, and now I remember why. Sure, in a busy gym it’s nice because NO one else is doing legs on Monday, but it’s also early in the week when your energy is (hopefully) high. Only real change to today’s workout was bumping calf work to the front…

Calves: Alternate calf raises (2×20,15 + X top); Alternate calf raises–drop set (1×10(8) + X top); Donkey calf raises (1×25 + X Reps); Seated calf raises (2×15,12 + X Fade)
Quads: Squats (2×15,10 + X Reps); Sissy squats (1×15 + X top); Sissy squats–rest/pause (2×12,9 + X Reps); Squats (1×12 + X Reps); Step-back lunges (1×15)
Hamstrings: Leg curls (1×12 + X top); Leg curls–drop set (1×12,8 + X Reps); Stiff-legged deadlifts (1×15); Stiff-legged deadlifts–drop set (1×12(8) + X Reps)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.

Summary: I moved calf training up front on leg day simply because I want to have added focus there. Calves have always been strong, but they’ve always required extra focus and variation in order for them to look full. I hate to let ego be my guide, but it’s shorts weather, and I really don’t like looking down and seeing calves that don’t match the work I put in. Luckily they do seem to respond well, so this should get them up soon. The rest of leg work was great, but the first set of Squats was just a bit interesting because of the calf fatigue. Forced me to drive through my heels, though, which is a good thing anyway.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

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