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VIDEO: 11 days till British Finals - Squat 200kgx13 reps

10/8/2014

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With just 11 days before I compete in my second bodybuilding contest - the NPA British Finals (yikes!), I'm very happy with both my muscularity and conditioning. I've worked very hard on my weak points and that included a lack of definition in my quads. Therefore, today was my second 2 hour  leg workout in 4 days (I don't advocate this for everyone but my body and immune system can handle this). So the workout went like this..........

HAMSTRINGS

Seated Leg Curl  (4 sets, 15 reps)
nice slow tempo, fully contracting hamstring especially at the end of range

Prone Leg Curl (4 sets, 12 reps, last one being a drop set)

Stiff-legged Deadlift on shrug machine - (4 sets of 13)
nice deep stretch, pausing at bottom of lift to force the hamstrings to work harder


QUADS

Leg Press - 45 degree  (4 sets, 20 reps - 10 wide stance, 10 close stance)
these are a killer but has really helped with my quad outer-sweep development

Barbell Squat (Pyramiding up 200kg x 13)
the is the heaviest weight I've squatted for this prep, the weight felt light - so I thought "why not?"

Hack Squat (4 sets, 12 reps)
pause at bottom to reduce any momentum to work quads harder

Barbell Lunges (2 sets, 24 steps with 60kg)
leaning torso slightly more forward than usual to place more emphasis on quads rather than glutes

Leg Extension (5 sets, 15 reps - last being a dropset)

....followed by some 3 different glute exercise.  This is my last heavy leg session before the British, I'll do a light session next week. Feeling very good and can't wait to get onto that stage in 11 days!

Sam







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BLOG: 5 Weeks Out, Leg Workout

9/14/2014

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I had a fab leg workout today, it consisted of mainly isolation exercises to improve detail rather than build general mass, which I'm already happy with. It went like this......

WARM-UP: 
10 minutes on the stepper, contracting quads on each step & focusing my mind on the task ahead

QUADS: 
Close Stance Leg Press

To target the outer sweep (vastus lateralis) - 3 working sets x 12 with the last set being rest-pause

Hack Squats
Once again to concentrate on outer sweep - 3 working sets x 12 with the last set being rest-pause

Dumbell Step Ups
Very much like a lunge but it isolates the quads - 2 working sets x 15 steps on each leg. Very tiring!

Dumbell Lunges
2 working sets - 40 steps

Single Leg Extension
3 sets x 15 reps

Leg Extension
3 sets x 12 reps - fully  contracting & squeezing quads



HAMSTRINGS: 
Seated Leg Curl

3 sets, 10 reps - holding & squeezing at end of range

Barbell Stiff-Legged Deadlif
3 sets, 10 reps - pausing at bottom of exercise to fully engage the hamstrings


ABDUCTORS: 
Seated Abductor Machine

3 sets, 20 reps 

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VIDEO: 200kg x 12 raw squat. 10 days out update

5/15/2014

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With 10 days to go I planned to go no higher than 160kg on squat today but ended up doing 200kg for 12 reps (my best for a while)  - I guess the powerlifter in me is not happy squatting sub-200kg per session. I'm very happy to still be handling these sort of weights so close to the show to keep hold of my hard earned muscles. Adrenaline rather than the carbohydrates must be giving me the energy to keep going! 

I then moved onto to couple of sets of 50kg lunges for 30 steps and hack squats followed by leg curls. After that I did one hour of cardiovascular training with 20 minutes of high intensity cycling included.

I'm happy with my condition as I've prepared just right for the show (so far!). So I'm looking to just coast into the show now - so it's gentle training, resting up and carb-loading from next week

Sam

Click link for - Online Exercise and Nutrition plans


Previous BLOGS

BLOG Update - 2 Weeks Out

BLOG Update - 3 Weeks Out

BLOG Upddate - 4 Weeks Out, My 15 month transformation

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VIDEO: Squat 220kg x 8, improvement on 210kgx8 5 days ago

2/9/2014

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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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VIDEO: 210kg x 8 Squat

2/4/2014

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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!


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