Re: The Journey of a pHD bodybuilder - Train, Eat, and Think like a Pro!
Here is my first workout for this journal! I'm not going to list my weights on machines, because I don't care what I do on leg extensions. Most of the time they are maxed.
Thighs, calves, abs, HIIT
Rest periods: 1 minutes rest between every set, or less. On some of the super sets, I just went back and forth between exercises.
Squat machine - 3*10, 6 plates aside
Barbell lunges - 3*12, 185
Feet elevated full squats - 225 3*10
Alternating leg extensions w/ seated hamstring curls - 4 * 15
Reverse Hack Squats - 3 *12, 5 plates aside
Dumbbell stiff leg deads w/ weighted smith machine sissy squats - 3*10-15, 110 dumbbells, 10+5 on either side of smith machine
Decline sit ups w/ hanging leg raises w/ leg extensions - 4 sets to failure (high reps), and 4 drops on the last set of leg extensions
Donkey calve raise machine w/ standing calve raise machine - 4 * 8-15 reps
Old school tibialis raises - 4 sets, static contraction and partial reps at the end of each set
7 minute HIIT - 20 seconds sprint, 30 seconds rest intervals. I would have gone a longer, but my gym was closing.
Then stretching to close it out.
TOTAL: about 90 minutes. 23 sets of thighs (super set =1 set), 4 sets of abs, 8 sets of calves. 35 Sets total.
That's about as good as it gets for thighs. [img]/forum/images/graemlins/grin.gif[/img] Pretty happy with that.
On my reps, I just approximate, because I lose count anyway. So that is probably plus or minus 3 on everything.
I like that one squat machine in my gym, because you can go super heavy on it, and it just feels good mentally when you do that.
First time ever I did reverse hack squats after watching Layne Norton do them. It's a really good quad exercise, and you can go really heavy on this, too. Very short range of motion. I'll go up next time.
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR
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