Legs day

Legs day

Legs day. Like I did yesterday for chest, I decided to mix things up a bit and do something different to usual for today’s workout. I have done this routine before and because of the higher rep sets I remember it to be very taxing on my cardiovascular system. I also remember that it resulted in very sore legs the next day. I generally prefer to stick to a rep range of somewhere between 4 – 8 reps although I have found that Legs do respond well to slightly higher reps. I’ll give it my best shot this morning and if my heart and lungs hold up I’m sure I’ll stimulate a little growth. Also my hamstrings are extremely sore from Friday's hamstring workout when I did stiff leg deadlifts for the first time in quite a while. I’ve therefore decided not to do any direct hamstring work this morning

TRAINING

TIME

TRAINING

(exercises)

WEIGHT

SETS

REPS

AM - LEGS

Warm-up

10 mins stationary bike

Front Squats on the smith machine super setted with leg press

2 warm up

Front Squats on the smith machine super setted with leg press

60

155

1

13

15

Front Squats on the smith machine super setted with leg press

70

170

1

10

13

Front Squats on the smith machine super setted with leg press

70

170

1

11

13

Front Squats on the smith machine super setted with leg press

70

170

1

10

12

Leg extensions

60kg / 40kg

1 drop set

10 / 10

PM - ABS

crunches

3

To failure

(±15 – 20 reps)

leg raises

3

To failure

(±15 – 20 reps)

What was great about today’s workout?

I pretty much trained to my limit this morning. My performance in terms of focus and physical intensity was very good. It is difficult to compare my performance in terms of weights and reps because this was a different routine to usual, nevertheless if the way my legs felt at the end of the workout are anything to go by then I’m pretty sure I made some progress today.

What was not perfect yet & How can I improve on today’s performance?

As I have mentioned a couple of times, due to the extreme physical exertion of leg training, my aerobic fitness becomes a factor during leg workouts. This is particularly true in a workout like today where the routine is based on reasonably high rep super sets. At times it feels like my lungs are about to explode. To perform better in high rep leg training my cardiovascular fitness could do with some improvement. Also due to the exhaustion of each set, my time in-between sets is spent on my back recovering. I would like to do a bit more squeezing and stretching between sets.

TIME

DETAILS

Pre-workout

35g Staminade, 3 Capsules Ripped, 1 capsule Opti-Vit, 1 tablet Opti-C

6 Capsules Amino Stack, 750mg HMB, 5g Glutamine

7:30-8:30 am

Weights work-out

Meal one

±60g Staminade + ± 40g Whey Supreme + 5g Glutamine + salt

1 capsules Opti-Vit, 1 tablets Opti-C, 2 capsules CLA, 750mg HMB

2 capsules MSM, 2 capsules Glucosamine Sulphate, 15mg Vanadyl Sulphate

2 capsules Methoxy-Sterone

Meal two

35g Oatso-Easy (unflavoured) + 40g Whey Supreme + 5g L-Glutamine + salt

Meal three

1 small Tupperware container of baby potatoes and mixed vegetables + 1 medium chicken breast + salt

40g Whey Supreme

Meal four

1 small Tupperware container of baby potatoes and mixed vegetables + 1 medium chicken breast + salt

40g Whey Supreme

1 capsule Opt-Vit, 1 tablet Opti-C, 1 capsule CLA, 750mg HMB, 2 capsules MSM

2 capsules Glucosamine Sulphate, 2 capsules Methoxy-Sterone

Meal five

40g Whey Supreme + 40g Pro-Plex

Meal six

500g low fat Woolworths Vegetable soup and ± 75g fish

20g Whey Supreme

1 capsule Opt-Vit,1 tablet Opti-C, 1 capsule CLA, 750mg HMB, 2 capsules MSM

2 capsules Glucosamine Sulphate, 2 capsules Methoxy-Sterone

Before bed

6 capsules ZMA + 3 capsules Tribulus 400 + 5g Glutamine

EXTRAS

3 cups coffee (1 sugar + skim milk)

150ml fat free yoghurt

4 slices melba toast

± 6 litres water

NOTES

You will notice that one of the supplements that I take daily is CLA (conjugated linoleic acid). It is not what I would call one of the “essentials” but if you can afford it I do believe it offers some potential benefit to those trying to lose bodyfat. In my opinion it’s not quite as effective as a true thermogenic such as Ripped or Hydroxy-Stim but it does offer an alternative to those people who are uncomfortable with the “side-effects” sometimes experienced using a thermogenic i.e. increased body temperature, increased heart rate, sleeplessness, feelings of anxiety, shaking/trembling hands etc. CLA is a 100% natural and safe product that can be used by anyone. There is also a lot of scientific research backing the positive effects of CLA on body fat and muscle ratios. It is however important to bear in mind that these positive effects have been obtained in subjects supplementing with at least 3 to 3½ g of pure CLA per day.

Now this is where it gets interesting. You see CLA comes in various purities ranging from ±40% to 80% pure. Most supplement companies neglect to tell you this and it is my experience that most of the CLA on the market is deceptively labelled. This is because most manufacturers will try to cut costs by using the lowest purity CLA available. Their label may claim 750mg of CLA per capsule leading you to believe that you need 4 of these capsules a day for an effective dose (0,75g x 4 = 3g). What their label does not however tell you is the purity of the CLA. A 750mg capsule containing 40% CLA in fact only contains 300mg of pure CLA (0,75g x 40% = 0,3g). You would therefore need to take at least 10 of these capsules a day for an effective dose!!! If you’ve used CLA before (or know someone who has) with little results, could this be the reason? Muscle Science uses the highest purity CLA (80%) as listed on the label. This is packed in 1000mg (1g) capsules therefore each capsule supplies 800mg of pure CLA. An effective dose would thus be 4 capsules a day, which is what I am using (0,8g x 4 = 3,2g). Please guys learn to read labels and if you feel the product you’re interested in is not listing all the info you are after, don’t be afraid to phone the supplier. You’ll soon get a feel if they’ve got something to hide. Alternatively just stick to the big name brands that have established a reputation for quality and integrity.

Until tomorrow,

Good luck