Richard Chan Blog

Well today a buddy of mine called me up and mentioned he was heading to his gym (Extreme Fitness).  This is a franchise fitness club that started about 8 years ago and they have quite a few locations in Ontario, Canada.  I figure I can get in a leg workout since I’ve taken a month off from training temporarily.  Anyhow, he knew I haven’t gone back to the gym in ages and I think the last time I actually worked out in a club was about 2 years ago since I ran my own fitness gym.  I was pleasantly satisfied with my numbers and I haven’t really lost too much strength since lately I’ve only been focusing on endurance, plyometrics, explosive training, etc.  But then again my legs were always strong naturally.  Anyhow, I was somewhat like a child in a candy store and jumping around from machine to station enjoying all facilities within the gym.  Below was my leg training routine for today:

1.  Leg Press - Warmed up with 4 (45lbs) per side and very light.  Tossed on another 4 per side and did a few reps (normal).  Added another 4 plates per side and kicked out about 12 reps so I was quite happy with that.  My personal best was about 1440 for 1 rep max. Did 2 sets of leg press and my last set I did a strip down.

2.  I was actually itching to do some nice heavy squats but from my younger days training too heavy I have a compressed spine preventing me to do that anymore.  I then casually walked over to do some reverse hack squats and went light here performing 4 sets of 15 reps.

3.  Backward lunge using the smith machine and squeezed out 3 sets of about 9 reps using 315 lbs.

4.  Went on to do stiff-legged dead lifts and went neutral here performing 3 sets of 12 reps using 405 lbs.

5.  Finished my leg routine with leg extensions, back curls and calves.

I could definitely feel my muscles getting that nice soreness, pump, tightness as well.  Afterwards, I went into a studio room where most people do there stretching.  So I did a nice cool down, stretching, and followed with my Qi Gong at the end of my routine.  I had quite a few stares when I was doing Qi Gong as they were thinking what I was doing.  I basically have my eyes almost or fully close performing the exercise.  Think of it almost like Tai-Chi to make things easier to describe it.  So, I did that for about 20 minutes finishing my Overall Health Qi Gong routine which I’ll be getting my certification from Master Teresa to teach this movement estimated by end of the year.  I felt totally recharge after doing it and I was actually able to do another leg routine!  Not many people have heard of Qi Gong and it was held in secrecy from the monks and masters in China over the 3000-7000 years.  As more are becoming aware of its health benefit more athletes, mma fighters, individuals have only seen improvements and drastic results.  Movements performed to assist the blood flow within your body.  Read up info on Qi Gong and you’ll find it very interesting.
Alright, I’m just signing off now and I will try to post more often here..

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