Wednesday, June 24, 2009

6/20/09 - Leg Day

Today I felt a little nagging sensation in my legs. Something in me was just screaming "DO SOME FREAKING SQUATS!" after watching a couple of kids curl in the squat rack the other day.

So I proceeded to the squat rack, and loaded up the plates.

My workout Routine this time around focused mainly around the legs, and minimal cardio-vascular training today:

Leg Day:

Squats: 4 x 12, 10, 8, 6 (starting with a warm-up, then doing 60% my 1 rep max, 70%, 75%, 80%. Remember technique always wins!)

Dumbell Lunges: 3 x 12 (The knee should not go past your big toe, get a big stretch when your doing these)

Hack Squat: 4 x 10, 10, 8, 8 (Focus on technique, these will shape your outer quads)

  • Leg Extension: 4 x 12
  • Leg Curls: 4 x 12
(Remember to not just lift these, but to "feel" your quads and hamstrings pull the weight around, there should be alot of burning in your legs at this point. Which is good! Lactic Acid build up means your putting in the effort and reaping the rewards!)

Seated Calve Raises: 4 x 20 (Heavy is the word here, your calves are designed to lift your weight all day, challenge it by going heavy)

There should be minimal rest between all sets, your heart should be pumping at a decent rate. Remember hard work and sweat is what always pays off!


Cardio today consisted of 15 mins at the punching bag.


  1. Punching bag is a great choice of cardio.
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  3. Gotta love kids curling in the squat rack!!! Following.

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  4. Nice, how heavy were you going on squats? And I always love going heavy on calves and then stretching them out afterwards.

  5. nice bro...