Friday, Jan. 23, ’14: Legs

Leg training on a Friday, and I love it! I never thought I could wake up on a Friday morning and be excited to train legs, but that’s what happened. With a more appropriate amount of rest between sets, it was much better than Tuesday’s leg workout, and it also seemed to lead to a full-body pump…

Quads: Walking lunges (4×12,10,8, 6); Sissy squats (3×10 + X Reps); Squats (2×18,15)
Hamstrings: Stiff-legged deadlifts (4×12,10,9,8 + X Reps)
Calves: One-leg calf raises (4×15,12,10,8
 + X Reps); Donkey calf raises (2×20); Seated calf raises (1×30 + X Reps)

Note: My current PowerBlock gym program is based on the Phase 1 workout in the NEW Super-Size Crash Course e-book.

Summary: I was gasping for air between sets, just as I was on Tuesday, but the difference was that I allowed myself 45-50 seconds of rest between sets rather than the rushed 30 seconds during that workout—15 seconds makes a huge difference! Quads, hams and calves got hammered today, but I wasn’t expecting an upper-body pump, too. Not complaining, though, as it had me feeling almost like a superhero—with X-Rep vision and all. LOL! 

Diet/Supps: For supplement truths and recommendations, see Jerry Brainum’s new e-book, Natural Anabolics, available at

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


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