A few weeks ago I wrote a blog about using intensity techniques to boost your workout. In this blog, I’m going to share with you a leg workout that I did this week incorporating a couple of these techniques. This is just one example of how I design my workouts. I am a huge fan of changing things up: not only does this keep me motivated, but it definitely keeps me from getting bored. I like to train legs twice per week focusing on Quads/Calves on one day and then Glutes/Hamstrings the other. This way I feel that I can hit each part with enough intensity. Ok, so here is a page straight from my workout journal (Quads/Calves) from yesterday morning:
- Leg Extension warm-ups: 2-3 sets of 15 reps with a light to moderate weight to get the blood flowing
- Front Squats (FULL range of motion): 2 x 12 reps (warm-up); 2 x 10; 1 x 8 (all done as straight sets) – then on my last “set” I did a drop-set immediately followed by 2 rest-pause periods of 10 secs: so…1 x 8 (drop), 1 x 10 (rest), 1 x 10 (rest) 1 x 10
- SUPERSET: Leg Press and Calf Press (1 x 20, then 5 x 10 of each exercise): I also concentrated on the negative/eccentric phase with the leg press, I made sure to “explode” the weight up under control and then slowly lower until my knees hit my chest
- SUPERSET: Hack Squat (close stance) and Standing Calf Raise (toes forward, in, out, forward) 4 x 15 of each exercise
- Split Squat: Straight sets: 4 x 15 each leg holding a weight plate
- Leg Extension finisher: (FST-7 style): 7 sets of 10 with only a 20 sec rest between sets
So, during just this workout I used straight sets, drop-sets, rest-pause, supersets, negatives, and FST-7. The combinations are endless so use your imagination when planning workouts. This took me about 60 minutes to complete. To give me the boost and recovery I need for a workout like this, I am using Top Secret Nutrition’s new Pump Igniter pre-workout, either the BCAA Hyperblend or Hyperblend Energy intra-workout, and a shot of Creavar after.
I am definitely feeling the effects already…can’t wait to see how these legs feel tomorrow! Now, where did I put that foam roller?
fitgirlkris 