Josh Brown

So I did two warm-up sets of squats and then did three sets of touch and go box squats.  The box is just below parallel.  No sitting on the boxing and trying to get a rocking motion to get the weight up, just a light touch and go.  I then went into walking lunges with 160 pounds.  It is a great feeling having blood rush into your quads, hamstrings, and glutes.  I then went over and hit my calves nice and hard.  I put 195 pounds on the smith machine and did as many full reps as I can do until the pump it to much.  I then rest until I can go again, about 20 - 30 seconds, and then do as many as I can.  I repeat this until I get 75 reps in.  NO half reps either, all the way down to a full stretch, and then all the way up.  This really hit the calves, I will be sore until Monday.  To finish the workout up I did leg extensions and leg curls.  It is a great workout.  Believe me on the calf workout,  in three days I will have a hard time to get my heels to touch the ground.  Give it a try, it is great.

Today Mike and I hit legs.  We did three sets of 20 reps with the first two sets being heavy and the last set light and butt to the ground. Mike did 365 for is first set and 345 for his second set.  I did 295 for my first set and 275 for my second set.  Both Mike and I then did 135 for the third set.  This really had the blood flowing to the legs and we were really feeling it.  We then superset leg extension, leg curl, and standing calf raise to finish out the workout.  We had a great workout and my legs are still feeling the workout.  I can’t wait for next Thursday to hit the legs again.   

Yesterday Mike and I hit chest, however this week is our active rest week, so the weight is down and the reps are up.  We started with flat bench for 3 sets of 12 at about 60% of your max.  Incline bench, same thing, we usually then use the pec dec machine to do flys, but we decided to use dumbbells today.  It was a good change in things and we really focused on getting a good stretch at the bottom to open up our pecs.  Incline flys with dummbells went by really easy and then we finished up with 25 push-ups.  I then flexed my pecs as hard as I could a couple of times to get a good burn.  I can’t wait for next week to go back heavy and make the pecs GROW!!!

I am very excited for this afternoon, I get to hit the legs hard again.  My lift partner will get here at about noon and we will start with back squats.  This week we are doing 3 sets of 8 at 80% of our max.  Once we get done with back squats we are going to go right into front sqauts for 3 sets of 8 also.  On the front squats we really focus on getting deep to hit the glutes nice and good.  Now that we have our legs pumped up we go into doing single leg lunges with dumbbells to isolated one leg and glute at a time.  We just put our back foot on top of a bench and make sure that are front foot is out far enough so our knees do not go in front of our toes.  This is a great exercise to get a great pump and burn!  Now to make our legs feel as if they are on fire, we will do a set of leg extenison and go right into a set of leg curls, and repeat that twice.  Our legs are now full and hard and can hardly walk.  Mike has to leave now to go back to work, but it is not over for me, I will go into doing smith machine calf raises, toes pointed straight, in, and out for three sets.  Now my calves are twitching and I can’t stop that so I will now hit my soleous by doing seated calf raises.  Finally, I am done, go over and down my BSN Cellmass.  Great day!