routine - DAY 6
Now for the hardest day of this routine (for me anyway). It’s a killer; the results are oh so nice tho…
DAY 6 LEGS
Leg Extensions: 4-5×12-15 (quick, powerfull raise; supersetted with)
Squats: 4-5×10-12 (60-75 second rest between supersets) then
Leg Curls: 6×12-15 (toes pointed toward shin; supersetted with)
Deadlifts: 6×8-12 (I use Romanian style here; 60-75 sec. rest) then
Standing Calf Raises: 5-6×20-25 (toes on blocks, feet pointed straight all sets, 60 second rest)
If you do this right, it should take you no longer than about 40 minutes to complete. Kinda reminds me of former Arkansas basketball coach Nolan Richardson’s assessment of his up-tempo game-plan to wear down the Razorbacks’ opponents: "40 minutes of Hell". The results are worth it.
Someone has commented about the simplicity of my exercises. Two things form the basis of my plan: first, because I work out in my garage, I don’t have room to put all kinds of machines or equipment in there. Second, while it might be nice from time to time to do utilize different things, I’m an old-school kinda guy who believes basic exercises are the best for development. And I don’t believe in long workouts either; get in there, hit it hard with max effort, and go recover. If you are truly going all out with max effort, you just can’t sustain that load over extended periods of time. Overtraining & burnout are not what I’m trying to achieve.
February 13, 2008 at 7:28 am
You and me too, brother. I dread this day & my strategy is quite similar. I really agree with your time-proven philosophy regarding quality old-school movements. Anyone not doing Romanian deadlifts is missing out on pain of a delicious variety. Best of luck with those massive wheels, al
February 13, 2008 at 7:56 am
And see there Al, look at ya… awesome man! You look great! Gave your blog a quick read, about being driven outta the gym & into your home gym; my point exactly too. Glad to see I’m not the only one… Keep hittin’ it brother!
February 13, 2008 at 6:29 pm
It’s 6pm
On the leg extensions, you describe it as "quick, powerful" raise. What about the lowering of the weights? Some people that I have worked with were in the "2 seconds up, 4 seconds down’ school which had the lowering 2x slower than the raising so as to try to make sure you weren’t letting it drop.
February 14, 2008 at 7:00 am
yes, you did good Walker, lol… I concentrate on tempo more during off-season; at this point, I’m not worried about a "2-1-4" tempo or anything; lower in good form, yes, don’t just drop, but I’ll save the concentrated negative for another day. Trying to accomplish "explosion" for pump/cut development right now.