lbdb18’s BodyBlog

Its leg day and that meant time to bleed (as big Ronnie says).  My brother just got done with school so he was in to train.  Here is what we did:  Leg Press, front squats, Charles Glass leg extensions, lying leg curls supersetted Db stiff leg deadlifts.  Then a tri-set of abductor, adductor, and hip flexor machines.  I normally start out with squats so it was a nice change to start with leg press.  I got 8 plates a side for 6 deep reps for my heaviest set, then I dropped back down to 3 plates a side for 12 super slow, pausing at the bottom reps.  Front squats were done on the smith machine with a narrow stance working my way up to 225.  Next was essentially leaning back leg extensions (for a clear example of how to do this, watch Getting cut with Glass episode 2 on bodybuilding.com).  For hamstrings we did the superset working up to 150 on the cables for 10 and 50 pound Dbs for stiff legs.  On the last set we did slow and controlled propped up like Milos Sarcev likes to do them.  Then my brother suggested we do the tri-set which I initially laughed at.  It was no joke and I’m sure my legs will be hurting tomorrow.

Luckily I only have two more weeks of school for the rest of my life, so that means it will be time to dedicate my life to bodybuilding, even more so than now.  To all the hardcore people out there who want to push their bodies to the limit; I got the Milos workout for you.  Every week I rush to bodybuilding.com to see if the fit show is with Mr. Sarcev.  I love his training techniques and out look on the sport.  I have tried his giant set leg workouts a couple of times, but last Saturday, my buddy and I took it up a notch.  After a morning of perfect eating and supplementing, I met my training partner at the gym. As we sat in the personal training office and discussed the latest FLEX and MD, we got to the topic of what leg workout to try.  We both had already trained legs heavy earlier in the week so we decided to try a Milos one.  As we set up this circuit, Tyler asked me how hard it was gonna be, and I just laughed b/c I knew what we were about to experience.  After warming up with some leg extensions, leg curls and a couple sets of squats the workout was ready to begin.  The first circuit was as follows: slow/pausing at the bottom ATG squats, lunges to the leg press (it took 15 total steps), leg press, lunges back (15 more steps), slow/squeeze at the top leg extensions, and finally front squats on the smithe machine.  After 5 sets 10 reps each of that, we could barely even talk to each other, sweat was pouring off of me everywhere, and I had my face buried in a trash can for about five minutes.  To put it into perspective, on my last set of back squats, my legs were shaking so bad, Tyler said he was surprised I made it to 10 reps.  Here are the weights we used for the sets: squats-225, lunges-45 pound Dbs, leg press-6 plates total, leg ext.-90, front squats-a plate and 10 on each side.  Next was hamstrings, and it hurt to even walk to get some water and I knew it was gonna be tough to get through hammies without seeing my protein shake.  We started with Lying Db leg curls, followed by stiff leg deads, and finally propped up leg curls on the cables (on the fit show Milos explains how to do these), personally one of my favorite moves.  Four sets total and I am exhausted and my stomach is churning.  The weights we worked up to were: Db leg curls-100 Db, stiff leg deads- 50 Db, and cables- 60.  It took me four full hours of resting before I could eat anything, I felt horrible and my legs were like jello.  Today, my quads, hams, and glutes are in so much pain, it hurts to walk up steps, take a shit, or even squat down.  Now I know why Milos is the best trainer in the world.  I would suggest you have a solid training partner that pushes you because without his help it will be hard to make it through this one.  Till next time, train hard.