Lower-body abuse: 26th October 2012


Legs are my best bodypart. It hasn’t always been so however…so I never allow myself to get complacent. Every session is high intensity: no half-assing. Heck… Leg ‘day’ happens twice per week minimum over on the NarkSide.

Today’s session was our second for the week. Earlier we did a heavy straight-set-style GVT type of workout. Today? Pure voluminous abuse. Here’s how it went! 🙂

Decline sit-up:
2 sets: 50 reps each

Decline crunches:
2 sets: 25 reps each

Laying leg raises:
2 sets: 30 reps each

^^We got the core work in at the beginning to get the hip flexors firing properly.

Laying leg curls:
5 sets: 80 lbs x 20 reps each

Kneeling glute kick back:
Set 1: 50 lbs x 20 reps each
Set 2: 80 lbs x 15 reps each
Set 3: 100 lbs x 10 reps each

^^Glute and hamstring work positioned here to ensure each was firing properly. Next, we started the ‘real’ workout. 🙂

Quad Circuit:

Set 1:
Leg press: 180 lbs x 50 reps
Bulgarian split squat: bodyweight x 30 reps**
V-squat: 270 lbs x 20 reps

Set 2:
Leg press: 360 lbs x 50 reps
Bulgarian split squat: bodyweight x 30 reps**
V-squat: 270 lbs x 20 reps

Set 3:
Leg press: 540 lbs x 50 reps
Bulgarian split squat: bodyweight x 30 reps**
V-squat: 270 lbs x 20 reps

**30 reps = 15 reps each leg

THIS.
WAS.
DEATH.

I cannot lie. I hated myself for designing this circuit. I hated every second of it.

I hated it…and loved it. 😀

Calf circuit:
Set 1:
Calf press on Leg press station: 540 lbs x 20 reps
Seated calf: 90 lbs x 20 reps
Standing smith calf raise: 195 lbs x 20 reps

Set 2:
Calf press on Leg press station: 540 lbs x 20 reps
Seated calf: 90 lbs x 20 reps
Standing smith calf raise: 195 lbs x 20 reps

Set 3:
Calf press on Leg press station: 540 lbs x 20 reps
Seated calf: 90 lbs x 20 reps
Standing smith calf raise: 245 lbs x 20 reps

^^ I don’t walk to talk about this.

I don’t want to talk about anything. I just want to go home and cry now.

But wait… We forgot to do cardio! 😦

PWO Cardio: inclined treadmill: 1hr

/stumble off
/lay in fetal position

Try it guys and gals.

You’ll be sure to love/hate it!

-C. Springer
-Corey Springer
http://www.getnarked.net

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