Legs are hammered. It’s been 6 hours since I was in the gym, and I’m still dealing with the all-day afterburn. Feels so good to feel so much pain. LOL…
Quads: Squats (3×12,10,10 + X Reps); Leg extensions (1×10(8)—drop; 1×12—X Fade); Sissy squats (1×12 + 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—X Fade); 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—DXO + X Reps); Alternate calf raises (1×12 + X Reps); Seated calf raises (2×20,15)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
All-Day Afterburn Summary
It’s that last set of squats that really gets the morning going, and the legs shaking. LOL! I’m not usually a fan of X Reps on squats because of the safety aspect, but doing them a bit higher than normal helps with that… And still creates an insanely deep burn. I swapped out the One-leg leg extensions for Sissy squats to get some sort of real stretch-position work in, and that could be a big reason for the extended pain zone today. The higher reps on Hack squats only added to that. Hamstrings always get a good hit, regardless of what I do, it seems. Really great one today!
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.