Leg training should’ve happened yesterday, so it was Throwdown Thursday today. Funny how sleep works… I overslept by about 30 minutes yesterday, and that threw my entire morning off. Then I woke up 3 hours early this morning. Yes, 3 hours. Needless to day, it’s been a productive day already…
Quads: Squats (3×20,15,15 + X Reps); Leg extensions (2×15(10)—X Pause); Hack squats (1×15(10)—X Pause)
Hamstrings: Leg curls (1×12(8)—X Pause; 1×10(8)—X Pause/wide + X Fade); Stiff-legged deadlifts (1×12(10)—X Pause + DXO); Good Mornings (1×10)
Calves: Standing calf raises (3×25,20,18—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.
Throwdown Thursday Summary
I had some fun with increased reps on squats. Lungs got a serious workout because of that, and quads were on fire. I used more X Pause (rest-pause) than usual, and that helped with the burn and pump. As great the quad work was, hamstrings were seriously intense today. I normally do my stiff-legged deadlifts with dumbbells, but I went with the barbell today. I should probably stick with the bar. The “pull” was noticeably better, and the pump was severe from above the back of my knees up to the top of my glutes. It felt like I had water balloons in the back of my pants as I was walking up the stairs after training. LOL! That’s got to be some sort of good sign… Ha!
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.