Ok, it is now 25 days until my first competition and I am very ready for this event to take place. The first thing that I am going to do is indulge in a carrot cake (I was mocked at when I visited home and saw everyone but me satisfying their hunger with slices…) and eat ice cream. However, until that day arrives, I must stay focused and prepare adequately. Thus I have put further emphasis on developing my legs
Compared to my competition, at least from what I can tell, rarely do they work out their legs. I think I have an advantage in that aspect because I have always trained my legs, even though I hate it. However, I still think that they need tons of improvement. Today was a pretty intense, fast-paced quad workout.
- Squat – 3×12 245lb
- Hack squat – 3 x 12 270lb
- Leg Press – 3 x 12 450lb
- Leg Ext – 3 x 20 135lb
- Finished with about 5min worth of lunges while holding 50lb dumbbell
How did I feel?
As ephemeral as this workout may seem, I completely obliterated my quads. Especially during the leg extensions, I fell on the ground once because of the burning. I kept the reps high for this workout because I find that I get better workouts with higher reps and it was about time to switch up my rep scheme. The lunges were a great finisher, I didn’t do as many as I usually do because I focused on the stretching and isolation of the quads, but they did suit its purpose of a great finisher. Overall, I think I’ll be sore tomorrow and I believe my legs will grow, hopefully.
Compare to previous leg day:
My last leg day, I was working with the same amount of sets, but heavier weight and less reps. I didn’t feel as tired as I did during this workout because the rest between sets during this workout was about 45 secs, rather than a minute or two. I also added the lunges at the end of this workout so hopefully that serves as a better cool down than just walking out the gym.
Other thoughts:
Make sure that you have even weights on both sides of the squat rack. I accidently missed a 45lb plate on one side (don’t ask…) and it about turned into disaster…
