What better way to celebrate the last week of the year than having a year-end blowout for legs? Quads are roasted, hamstrings are toasted, and calves are just plain done…
Quads: Squats (3×20,20,15); Leg extensions (3×15 + X Reps)
Hamstrings: Stiff-legged deadlifts (3×15,15,12 + X Reps); Seated leg curls (3×15 + X Reps)
Calves: Standing calf raises (3×40,35,25 + X Reps); Seated calf raises (3×15 + X Reps)
Note: My current split is based on the POF MMX Mega-Mass Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Year-End Blowout Summary
Not sure what possessed me, but I upped the ante on the leg training today. Maybe I wanted an excuse to not walk around much for the next few days, but either way, soreness is coming. I went with high-rep squats today, shooting for 20 reps on all sets. That didn’t happen on the third set, but severe muscle burn sure did. LOL! I kept the same rest time between sets, too, so at 35 seconds between, I wasn’t exactly catching my breath. I did pretty much the same thing for all midrange moves today, though slightly fewer reps (15), and I went with higher-rep 3X training for contracted moves, so 3 painful sets of 15 reps. While that may never sound like much in writing, keep in mind that these aren’t easy high-rep sets; the weight should allow you to only get 15, and it should be a struggle. And it was! Quads and hams are absolutely fried, and I went with much higher reps on the calf compound exercise, so I’ll be avoiding our ice-covered walkway outside at all costs today.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.