RRC – WEEK 5 DAY 4
I decided to make some changes in my workouts. The program I was doing was just not giving me the results I desired. It was worth a shot but I have to go with what has worked for me in the past. I am still doing the RCC but that is focused on nutrition more than a standard workout. So today I started my new split.
Monday-Quads/Hams (heavy)/Traps
Tuesday-Chest/Abs (giant sets)
Wednesday-Back/Calves (heavy)
Thursday-Delts/Hams (hi rep)/Abs (mega reps)
Friday-Arms/Calves (hi rep)
Saturday & Sunday-rest
*I will do cardio on my days off from work.
Here is what today’s new workout looked like:
QUADS/HAMS/TRAPS
————
Leg Extensions – 1 warm-up set of 25 @ 25, 4 working sets of 15 @ 50, 15 @ 55, 12 @ 60 and 10 @ 75 (using 3-3-3 rep pace)
————-
Leg Press – 3 working sets of 6 plates @ 20, 8 plates @ 15 and 10 plates @ 10 (using 3-1-3 rep speed)
————-
Hack Squat – 1 warm-up set, 3 working sets of 2 plates @ 12, 4 plates @ 12 and 6 plates @ 12
=======
Lying Leg Curls – 1 warm-up set, 3 working sets of 15 @ 50, 12 @ 60 and 10 @ 75 (using 3-3-3 rep speed)
————
Seated Leg Curls – 3 working sets of 15 @ 50, 15 @ 70 and 10 @ 90 (using 3-3-3 rep speed)
=======
Barbell Shrugs - 1 warm-up set of 20 @ 135, 3 working sets of 15 @ 205, 15 @ 205 and 10 @ 225
————
DB Shrugs - 20 @ 55, 15 @ 65 and 10 @ 70
=======
I followed this up with a 20 minute cooldown stroll on the treadmill @ 3.5mph.
I also had my BF% checked today. It was down (thankfully) but not down to where I had hoped. Just something to make me work a little harder next month. I’ll post that info later today.
