alright so, there’s a lot to talk about today. last time i posted was on monday, and it was in reference to me doing my HIIT session. tuesday was a day i didn’t have my afternoon class, so i took advantage of that and did a leg session, that was focused on only that muscle group. i didn’t split the training day with any other body part, so i was allowed 2 hours to workout only my legs.
my upper body is one that has grown and progressed nicely and it’s from high volume training. i have learned this from years of training, so i figured the same has to be true for my legs. it is just how my body responds and grows. low volume training doesn’t seem to work for me and it is ridiculous that i thought that such a routine would ever do anything for my legs. so i scrapped that type of training for leg day and have decided high volume was the only way to go. so tuesday was a day i got a chance to focus on it, and see how i responded. below is my routine for that day.
- leg extensions: 45 x 30, 30 and 55 x 20, 20 and 70 x 20, 20 and 90 x 12, 12 and 110 x 10
- ATG squats: 95 x 12, 12 and 105 x 10, 10 and 115 x 10, 10, 10
- leg press: 270 x 15, 360 x 12 and 450 x 12, 10, 12
- alternate leg curls: 25 x 15, 12, 12 and 30 x 10, 10 and 35 x 8
- seated leg curls: 60 x 12, 75 x 7
- lying leg curls: 37.5 x 10, 50 x 8
- seated calf raises: 45 x 20, 50 x 12, 55 x 12, 65 x 10
after training ATG squats on saturday, i was able to get into the groove of things on tuesday and add one some more weight. because despite not doing such low squats before, i was repping 195 lbs for some good reps, slightly above parallel (the height of the weight bench i used, for squatting was that height). as you can see, i am 20 lbs away from 135 lbs and this weekend i want to introduce 135 lbs, after the warm up sets, maybe do 1 set for 95, 1 for 105 and 1 for 115 and the training 5 sets (for a total of 8), for how much reps i can.
you can also see that i got pretty exhausted, that my leg curls and calf workouts, weren’t as impressive. i mean doing so much sets, after heavy leg extensions, had me pretty burned out when i reached leg press, and the other leg exercises.
now, as proud of that training session as i was, i still had a schedule chest and biceps workout, that was done yesterday. i have heard people talk about working a leg routine and then coming back to the gym the next day, to workout and having a pretty bad training session. normally, a nice rest day to recuperate and then coming back to the gym is suggested. now, i thought as i felt like i was ready to go again, that i didn’t need this break. so i went to the gym yesterday and did my chest and biceps, but definitely was burned out again, half way through. i worked hard on the chest and pushed myself a lot, so by the time i reached to biceps, low volume was the way i went as i didn’t have anymore energy to do anything else. so i plan to introduce some biceps training on saturday, to make up for that. i was thinking of focusing on different grips on the barbell biceps curls, and then doing some isolated training with concentration curls and some z-bar curls and calling it a day. but we will see.
- butterflies machine: 60 x 15, 75 x 12, 90 x 12, 105 x 10, 120 x 8 (went up 15 lbs!!!)
- flat bb bench press: 95 x 25, 115 x 12, 125 x 12, 135 x 10
- high cable cross overs: 30 x 20, 40 x 10, 10 and 60 x 10
- db flat bench press: 40 x 18, 45 x 12, 55 x 10, 60′s x 8
- db incline bench press: 35′s x 15, 40′s x 10, 45′s x 10, and 50′s x 8
as you can see, i put all my strength into the chest workout. i went up 15 lbs in my butterflies for 8 full, strong reps. i stayed the same with db bench press, but that was fine. i was exhausted by the time i got to that, after the flat bb bench press. next time i will start with it, to see if i can get my 10 reps out and then move to 65′s the next week. i really want to hit 70 lbs sometime throughout this bulk session, but we will see. i am not going to go up, unless my body is ready.
- seated db bicep alternate curls: 20′s x 14, 25′s x 12, 30′s x 12, 35′s x 10
- standing alternate db bicep curls: 35′s x 10, 40′s x 8, 8
- hammer curls: 30′s x 14, 40′s x 10, 10
- preacher curls db: 25′s x 12, 12, and 30′s x 8
i did do some machine preacher curls, also, and that was just to get some serious contractions in but yet again, will do more biceps training on saturday.
today is just a completely relaxed day. normally i do 2 days of cardio, but seeing as i am doing basically 4 days of training, i am not going to do 6 days overall. so 1 day of cardio, and 4 days of training for my regular 5 days of training. i am too exhausted today to do cardio, even if i wanted to. i need complete rest and recovery. my body is asking for it. my focus today is just on eating and getting as much protein and calories in for today. i might just do some stretching routines, if i can find some on you tube but that’s about it.
but as for nutrition, calories were high, protein high, carbohydrates high and fats, moderate
carbs: 358 g
protein: 162 g
fats: 65 g