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
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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