A Beast Leg Day

April 10, 2010


Sunday was an unusual training day since we had Valerie in from out of town, the trainer decided to hit legs and turn up the intensity.

To start we went out and lunged the parking lot up and back x 1 approximately 100 feet.

Circuit 1

Seated Leg Extensions 40x15, 60x15, 80x15,100x15,120x10

Seated Calves 45# x 15 x 5

Anterior Tibialis 5# x 15 x 5

Circuit 2

Seated Leg Press 45# each side, each set added another 45# plate till a total of 4 plates. Feet kept together and low on sled. Sled lowered keeping knees together to bottom. 4 sets of 10 pause at bottom and press up.

Abd on reverse abd bench 4 sets of 15

Seated Calves 45# 4 sets of 15

Circuit 3

Front squats using the Smith machine. Feet and knees together placed approximately 1 1/2 feet forward from body. 25# each side to start x 10, 2 more 25# plates added x 2 sets x 10 each with last set 25# fast 25 reps. All sets except for last set was pause at bottom and press up. Total 4 sets.

Triceps 70# x 15 x 4sets.

Assisted pullups last exercise weight depended upon individual. First 3 sets x 15, 4th set x 10.

This leg routine left all of us exhausted, dizzy and nauseated. Valerie flew home probably wondering what she got herself into with this competitive Physiques Gym. You can find us on Facebook under Physiques Gym.

Happy Training Days!