The session went like this: squat 140x8, 170x8, 200x5, 220x 8. As the volume was pretty low on the squats for hypertrophy so I followed this with 4 sets of leg press for 20 reps and 3 sets of leg extensions for 25 reps. Then it was onto hamstrings, 4 sets of stiff legged deadlift and 5 sets of leg curls. Productive Sunday! Sam
I'm happy with improving my squat from 210x8 to 220kgx8 in less than a week. Looking at video, the depth could have been a lower and I will correct that next time but still happy shifting 34 stone for 8 reps. It's was definitely worth skipping Saturday night! Great leg session with Akin, who improved his personal best from 180kg to 210kg!!!
The session went like this: squat 140x8, 170x8, 200x5, 220x 8. As the volume was pretty low on the squats for hypertrophy so I followed this with 4 sets of leg press for 20 reps and 3 sets of leg extensions for 25 reps. Then it was onto hamstrings, 4 sets of stiff legged deadlift and 5 sets of leg curls. Productive Sunday! Sam
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Congratulations to my client of 4 weeks Cadia - who was weighed today and has lost 15 pounds in weight, that's roughly 2kg per week! Gym clothes she bought just 2 weeks ago are are no longer fitting. In her own words, she's "in cloud nine".
In the past she's tried countless diets, had many different gym memberships and had other personal trainers without getting the necessary results. I set out a plan uniquely for her - resistance training with the goal of raising her metabolism to burn more calories, a bespoke nutrition plan designed to use fat as a fuel source rather than glucose but which didn't leave her feeling hungry or guilty, alongside plenty of encouragement and support. She's been brilliant and followed my plans with great enthusiasm and has been rewarded with fantastic results. This is only the beginning as I have big plans to lose even more weight and tone-up Well done Cadia - keep up the good work!! Squat today - 140x8, 160x8, 180x10, 200x8, 210x8. Leg press 380kgx16 / 3 sets. Leg Extensions 5 sets of 16 reps with a nice squeeze at the top....oh that hurt!! Stiff-legged deadlift on shrug machine, followed by high volume prone and seated leg curls. I already trained chest this morning and will be training calves after my evening clients....got to fit in the sessions when I can!
I made a video of top 5 female mistakes at the gym it's only right I do the same for the guys.
Click HERE for the top 5 female mistakes |
AuthorSam Watt - Champion personal trainer and nutrition advisor Archives
January 2020
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