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Thread: Steve56 Off-Season
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09-21-2014, 11:15 AM #406
Today was def an atypical leg workout... Inspired by a Kai Greene workout i saw posted online and i also mixed in that single leg side leg press that charles glass does with his guys. One of my favorite leg exercises btw really targets glutes, hams , and sweep
Glute kickbacks - 3x20
Superset
Abductor machine - 3 x 20
Jefferson squat - 3 x 20
Superset with
Adductor machine- 3 x 20
Single leg curl - 3 x 20
Calf press machine- 5 x 20
Single leg side leg press - 3 x 20
Stiff leg deadlift - 3 x 15
Single leg extensions - 3 x 20
Squats - 3 x 15
Here is a calf shot my weakest body part
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09-21-2014, 05:07 PM #407
Does he always train in the 15-20 rep range?
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09-21-2014, 06:17 PM #408
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09-23-2014, 09:48 AM #409
Yesterdays workout a bit of everything upper body
Flat db press-
100's x 10
110's x 10
125's x 10
100's x 10
Incline barbell
225 x 12
245 x 8
275 x 6
275 x 6
Machine flye- 4 x 10
One arm preacher curl machine
Sets of 8
Superset with
Hammer curls - sets of 12
4 rounds
Wide grip pull ups- till failure
Superset with
Standing db shoulder press larry scott style (awesome exercise i started using) sets of 12
5 rounds
Calf press - 3 x 30
Followed by 25 min cardio
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09-23-2014, 05:17 PM #410
How sore were you from the leg training because of the difference from your usual training? Lots of reps down that day!
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09-23-2014, 05:19 PM #411
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09-23-2014, 08:58 PM #412
Going from a lower volume to a high rep high volume routine, know that feel. Good work dude. You doing any stretching/foam rolling?
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-24-2014, 07:08 AM #413
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09-24-2014, 07:09 AM #414
Down to 216 this morning
Thats 10lbs down since coming back from vacation
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09-24-2014, 07:05 PM #415
New idea that i'm incorporating into my training
A squat and deadlift day every wednesday
Today was the first day i tried it great workout i'm fried right now. Not a lot of volume but intensity was high
Leg extensions to warm up
3 x 20
barbell squats - sets of 6 pyramiding up
4 hard sets going up to 365 x 6 (heavy weight for me)
Deadlifts - (yates style not touching the ground)
Same thing as with squats pyramiding up doing sets of 6
4 hard sets going up to 405 x 6
adductor machine- (adductors can never be big enough) 3 x 20
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09-24-2014, 08:43 PM #416
I like the pyramid and do it myself. Hit failure and then back off. A great reason why the RPE scale is awesome, if somedays you can push yourself and hit a PR do it, if some days your not feeling it and a iighter weight feels heavy just call it a day.
DL and Squats in the same day will be tiresome. Good work Steve.
Hows energy on the cut?2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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09-24-2014, 08:44 PM #417
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09-30-2014, 12:33 PM #418
after a weekend with a few cheats back down to baseline weight this morning 216.5
Yesterdays leg workout
single leg curl -
1st set - 15 reps
2nd set- 12 reps
3rd set- 9 reps
4th set- 6 reps
5th set- 25 reps
Leg Press- worked my way up doing sets of 8 then did some crazy drops
working sets:
1st set- 11 pps x 10
drop set- 8 pps x 8
drop set- 7 pps x 8
drop set - 5pps x 25
(crippled after that)
Smith squat- couldnt go heavy at all
225 x 12
drop set 200 lbs x 8
185 x 6
155 x 10
legs were toast baby weight was all i could do
barbell stiff leg deads - 2 sets of 20
glute kickbacks - 2 x 20
(hams, quads, lower back cramping real bad at this point)
calf press- 3 x 20
(really bad calf cramps)
also did 30 min fasted cardio yesterday
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09-30-2014, 04:46 PM #419
How was the bday?
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2014 RX Muscle September Member of the Month
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09-30-2014, 06:27 PM #420
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