MAY 16
MUSCLE GROUP TRAINED- LEGS
So I have really been focusing on legs.... Not to get them larger but to lean them out more. Damned legs keep growing and keep getting rather large. It is really hard to fit in my board shorts that I have ready for the competition. My legs, they have just blown up, especially my upper quad and hamstring. So, I have to figure out the best way to lean them out and make them very defined, more defined then they are right now. I have veins running through like crazy, however, they still are massive.
I talked with a few friends that have their pro cards and they gave me some pretty solid advice after seeing my legs. It is going to be painful, however, it will work out best for my legs, very much so, especially my upper quad and hammy. Now, I will write what I have trained for legs, after talking to them.
Got to the gym, looked at my text messages where they wrote out my leg plan, and thank God I was energized because looking at it, made me want to cringe.
I got over to the squat rack, and began my box squats. First set I did, was a nice warm up, 135 pounds for 21. However, the box squat part where you lower your ass to the box and then explode up, I have to pause for three seconds. Now, I began my working sets.
First set, 225 pounds I did for 21 reps. When I did this, I stayed on the box with my legs flexed just barely touching it for three seconds then exploding up. I definitely felt it in my quads especially my upper quad area. Now with this exercise, it is a 45second?1 minute break between sets. My next set, my legs were already pumped and exploded, I went to 255 pounds for 21 reps. Once again each time pausing for three seconds where it really triggers and fires your upper quads. It definitely worked. I could feel a different type of pump that I would have if I was doing heavyweight for medium reps. My next I upped it to 315 pounds for 21 reps. I chose this time to do my one minute break instead of 45 seconds, because I needed those extra 15 seconds. My next and final set that I did was 315 pounds for 10reps, followed by 10reps of 255, then 225pounds for failure which was around 9reps. I had to have a spotter for that set.
My legs were so pumped in my upper quad area, I had striations and veins all thru out.
The next exercise we did, was seated back leg press. I did the first two in single leg and finished the rest with both feet at same time obviously. Instead of driving with my heels, I put majority of the weight not necessarily on my toes but a little before that on the pad area. This way, it does not hit my hamstrings, It only works my quads. I would say 90% quads 10 percent hammys. I put 2, 45 pound plates on each side, and did 50 reps, driving with my toe area instead of heels. I could totally feel it all throughout my quads. Now with this exercise I am to do 30second breaks in between sets, no more than 30 seconds. My quads were hating me, however, I put another 45 pound plate on each side and did 40 reps driving once again with the toe area instead of heels for hamstrings.
If you have not noticed, I am going down in reps each time by 10. That means I am doing five sets of this.
My legs were destroyed already. The NPP thank God was kicking in hard and giving me that extra strength endurance. Next set once again, put a plate on each side and did 30 reps this time. I really enjoyed my 30 second break before the next. I quickly got up put the plates on each side and just sat back in the leg press and waited 30 seconds. Once again, drove with the upper part of my foot and did 20 reps, I really had to dig deep to do 20 because at the 15 second mark I wanted to give in.
This was my last set. I wanted to make it the most of it, because I could feel the change in my legs from doing it this way. I put those plates on, and began death workout. I got to the nine rep part, and somehow I got this massive burst of energy and anger, and managed to do 4 more reps.
Thank God that exercise was over. It kicked my ass hard. But then came the final exercise. And, I was not happy. Single leg leg extensions for the first two sets followed by both leg leg extension sets. The first set, I did with 50 pounds on it. Not sure if that is the same leg extension machine that you guys have, this one, you put a pin into the number line and mark. This set, I did 40reps on it. Good Lord, it was a burning sensation that shocked my outer sweep of my quads and my teardrop area. Once again, this exercise, you can only take 30 seconds in between sets only 30 seconds. Next set, I put the pin in and put it on 60. I did 30 reps of hell. One thing I did not mention, is at the peak of your extension, you hold it for two seconds then release and let it come all the way back, then explode upward. Next set was with both legs so I upped the weight and did them for 20 reps. I put the weight on 120. Definitely could feel muscle growing but also I can see how this definitely works on shredding your legs. This NPP, best thing I have ever run. I wish I would've known about it when I did my last log, because this was epic. I am getting amazing gains no bloat just solid more massive muscle yet also able to get striations like crazy. My final set, I set the weight at 180 and was able to do 4, then I lowered it to 120 and did 5, then 90 for 4 then 50 for 8.
This has got to be one of the most intense workout I've had in quite a long time. Im almost positive it is due to euro pharms NPP. Obviously the test prop and sust help greatly with strength, along with masteron that hardens me up with 7-8iu a day growth, I'm not complaining one bit.
Well,photos will be added shortly.
Hope you guys have a great one!
