The plan was to stay with everything as-is this week, but I decided to add some variety to legs today. Nothing major, but it made for some nice, wobbly legs, and that’s scientific proof that it was a good one. LOL…
Quads/Hamstrings: Sissy squats (3×8,10,8); Step-back lunges (3×12); Stiff-legged deadlifts (3×8,10,8): Alternate leg curls (3×10)
Calves: Donkey calf raises (3×30); Alternate calf raises (3×8,12,8)
Note: My current PowerBlock gym split is based on the Antagonist-Superset MMX Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: All this Pre-Ex talk got me thinking, so while it wasn’t actual Pre-Ex 3X I did today, I liked the idea of putting the Sissy Squats up front. Great move! Quads were on fire during the Step-back lunges. Hamstrings felt the fire, too, but I didn’t change any order around – just added leg curls back in the mix, as I had to lay off them again due to my right hamstring being tough to work with. I did 3×30 on Donkey calf raises, and made sure to do a fairly quick pace on all three sets with minimal rest between. Wow! Great stuff, and hopefully some muscle-swelling benefits beyond just feeling deep pain in my lower legs. Ha!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.