I had a false tornado warning on my phone yesterday (not a cloud in the sky!), but the quad quake this morning was the real deal. Legs felt great, and calves were still a bit sore from last workout, but I still managed to pump those chumps…
Quads: Squats (2×20,15 + X Reps); Sissy squats (1×15 + X top); Sissy squats–rest/pause (2×12,9 + X Reps); Step-back lunges (1×12); Squats (1×12 + X Reps)
Hamstrings: Leg curls (1×12 + X top); Leg curls–drop set (1×15,10 + X Reps); Stiff-legged deadlifts (1×15); Stiff-legged deadlifts–drop set (1×12(8) + X Reps)
Calves: Alternate calf raises (2×20,15 + X top); Alternate calf raises–drop set (1×15(10) + X top); Donkey calf raises (1×25 + X Reps); Seated calf raises (2×15,12 + X Fade)
Note: My current PowerBlock gym split is based on the X-Rep Mass-Detail Workout in the Ultimate Mass Workout e-book.
Summary: I didn’t realize until writing today’s training blog that I forgot to do calves first today. Made no negative difference, of course, and it was actually a nice change with full concentration on quads. Legs seem to get more direct work today for some reason (burn!), but that’s a very good thing.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
