Today's leg workout consisted of....
I have the same sets and reps for each exercise. Picking the correct loads to maximise each set.
Sets per exercise = 7
Reps per exercise;
set 1 - 8
set 2 - 8
set 3 - 6
set 4 - 6
set 5 - 4
set 6 - 4
set 7 - 10-12
Total sets = 28 (high volume)
Rest times are different between and after each super set depending on the rep range.
8 Reps = 60 seconds
6 Reps = 90 seconds
4 Reps = 90-120 seconds
The Session.
1a Barbell Front Squat
1b Deadlifts - overhand grip
2a Step Ups - Barbell on back
2b dumbbell Romanian Deadlifts - fixed 25 degree knee bend
The training goal for this phase is myofibril hypertrophy. Leading more towards strength gains of the muscle fibres as opposed to increasing their size.
Targeted muscle groups.
1a - quads and glutes
1b - hamstrings, back and glutes
2a - quads
2b - hamstrings and lower back
Tuesday, 14 May 2013
Friday, 10 May 2013
Post Transalpine Run.
Putting myself on the chopping block here!
Pic on the left is from the start of Feb 2013.
As you can see, after my Transalpine Run in September 2012 I had turned into a 'skinny fat' physique.
The event took a lot out of my to the point I lost around 8kg of muscle tissue. I'd say it took me a good three months to feel normal after that event and that was after having a period of rest and then getting back into strength training. I was suffering with my joints as the muscles in my legs were very weak from the run.
Pic on the right is from May 8th 2013. I have taken my time since the event to recondition my body. I have been doing this by achieving marginal gains each workout, planning my training cycles and having a solid nutritional base.
I am not in any rush - I am setting my goals and working my way towards them.
I want to remain feeling good, staying injury free, regaining my athletic performance, developing my business and learning.
Now things are getting themselves together I will add more content on this blog relating o my training, thoughts and other such things.
Pic on the left is from the start of Feb 2013.
As you can see, after my Transalpine Run in September 2012 I had turned into a 'skinny fat' physique.
The event took a lot out of my to the point I lost around 8kg of muscle tissue. I'd say it took me a good three months to feel normal after that event and that was after having a period of rest and then getting back into strength training. I was suffering with my joints as the muscles in my legs were very weak from the run.
Pic on the right is from May 8th 2013. I have taken my time since the event to recondition my body. I have been doing this by achieving marginal gains each workout, planning my training cycles and having a solid nutritional base.
I am not in any rush - I am setting my goals and working my way towards them.
I want to remain feeling good, staying injury free, regaining my athletic performance, developing my business and learning.
Now things are getting themselves together I will add more content on this blog relating o my training, thoughts and other such things.
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