As expected, soreness was pretty deep this morning. Not just chest and triceps as I was expecting, but my entire back was shockingly sore. New pain to gain is the mantra this week, and probably next. The new intensity was no different today for legs…
Quads: Squats (3×12,10,10 + X Reps); Leg extensions (1×10(8)—drop; 1×12—X Fade); One-leg leg extensions (1×8 + X Reps); Hack squats (1×15(10)—X Pause)
Hamstrings: Leg curls (1×10(8)—drop; 1×10—wide + X Fade); One-leg leg curls (1×8); Stiff-legged deadlifts (2×15,10—DXO + X Reps); Good Mornings (1×10)
Calves: Standing calf raises (2×25,20—X Fade); Donkey calf raises (2×20,15 + X Reps) ss Standing calf raises (2×15,12 + X Reps); Donkey calf raises (1×15—DXO); Seated calf raises (2×20,15 + X Reps)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
New Pain to Gain Summary
That was a doozy! Not a big variation in exercise choices, but a lot of sets, reps, and various techniques. Legs got hammered from front to back and top to bottom. Calves got particularly hammered. Again, not so much with a variety of exercise movements, but plenty of sets and reps. I learned quickly that I over-estimated leg strength once I got to One-leg leg extensions. LOL! I was mostly being lazy and hoping to use the same weight since it’s a plate-loaded machine. That’s not going to work, as the reps weren’t many and the range was… Let’s just say they’ll be better when I reduce the weight a bit.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.