Leg Day in Hell

May 13, 2011

I think the title says it all. The hour was set for high intensity legs no air conditioning. The downside is contest prep is always more intense than winter training. I am 10 weeks out of LA Classic Bodybuilding, Fitness, and Figure Show. I will be competing in Women's Division Heavy Weight Bodybuilding. This year NPC has changed some divisions adding bikini and physique so my plans are to compete in physique after this year.

In these exercises super sets mean one exercise then go to next exercise for sets of 4 and high intensity is just that no rest till trainer decides to call it.

Warm up leg extensions super set with leg curls x 4.

Leg extensions 40#, 60#, 80#, 100# x 10 reps

Leg curls 40#, 60#, 80#, 100# x 10 reps

High wide stance leg press super set with front squats

Leg press 2 plates 15 x 4 sets

Front squats using the Smith machine with 2 -25# plates 15 x 3 sets (feet forward approx 12" and knees stay closed) Sitting to chair height.

Regular squat with wide stance legs forward sitting as low as possible 2- 25# plates 10 x 2 sets

2 min rest rest water

Leg curls super set with glute kickbacks

Leg curls 40#, 60#, 80#, 100# 4 sets of 10

Glute kickbacks 90#, 120#, 140# 160# 4 sets of 10

Leg extensions super set with seated hamstring curls

Leg extensions 80#, 100# 100# 100# 4 sets of 10

Seated hamstring curls 70#, 90#, 120#, 140# 4 sets of 10

The air conditioning was off to make me work harder and fatigue out the muscles. A very wicked sick session with only one rest period during the hour.

Note: These high intensity sessions are not to be done without a trainer or someone with an advanced training background.

Happy Training Days

A Wicked Leg Session

March 9, 2011


Since, I suffered a rotator injury six weeks ago; I had to back off the heavy weight. Now, the injury is healed and it is time to get it! I started back into compound moves this week after a few weeks of conditioning and preparing ligaments and joints to handle the heavy weight. Squats are butt to heels with toes in and standing in a wide stance (just past shoulders) targeting glutes and quads.

Warm up leg extensions

40x10, 60x 10, 70x 10, 80x10

Squats warm up

Bar only x 10 x 2 sets

95 x 10, 135 x 10, 145 x 10 155 x 8, 165 x 6, 175 x 6, 185 x 5 x 2 sets (breaking point), 165 x 8, 155 x8, 135 x 8, 3 min. rest. 95 x 10 2 second pause at bottom then up. 85 x 10 2 second pause at botom then up. That was the last breaking point!!

Pullups close grip 5 x 4.

Leg extensions

60 x 10, 80 x 10, 100 x 10, 80# half extensions flex all way up then down half way till bar hits trainer's hands then up x 10. Immediately do 10 full range of motion x 2 sets. Last set 60# half extensions x 10 and 8 full range of motion .

Forearms

Reverse bar 65 x 15 superset with hammers 60x15 x 3 sets.

Anyone who performs this squat routine must have a trainer or excellent spotter because when glutes get tired you start to lose form and the risk of injury is high. I am happy to be back on compound moves for next four weeks before precontest prep starts. The compound moves helps to keep muscles looking hard and full. Also this type of training causes muscle micro-tears with growth.

This is a tough leg routine so only do the weight that is right for your body. The trainer had a girl work in with me who is not a competitor and fairly new to this gym. She did remarkably well just using the bar on squats and a dime on each side. Hands up to Heather \0/\0/\0/. Poor girl was flat out on floor after squats.

Happy Training Days Let's Get It!