WashboardAbs’ BodyBlog

This last week was the last week of my arm routine, and I’ve grown a lot, but I don’t wanna burn out.  To avoid that, and to avoid boredom, I’m moving on to the leg specialty routine, to see if I can’t slap a couple pounds of muscle on each.  Next week I’ll change my legs days to Monday and Thursday, take my arm workout (now once a week) and put it on Tuesday, which’ll push back to wednesday.  Chest and Shoulders have always been a Friday workout for me–I have shoulder issues sometimes, so I like to leave more rest before I lift again (two days of nothing) so they’re safe.

 Incline Barbell Bench Press–5×5 reps, 175 lbs

Dumbbell Flat Bench Press–4×8 reps, 65 lb DB’s

Neutral Grip (palms facing inward) Military Press–4×8 reps, 45 lb DB’s

Side Laterals (DB)–3×12, 30 lb DB’s

Reverse Flies (DB, lying flat on a bench)–3×10, 20 lb DB’s

Cable Crossovers–2×12, 60 lbs (each cable)

Dips (leaning forward, emphasize chest/shoulders)–3×10 (strict form, slow negatives, no weight).

I can’t do military presses very well, as they strain my shoulder, but for some reason doing laterals doesn’t give me any problems.  I’ve started doing my military presses with my palms facing inward to try to take pressure off of my rotator cuff, which is what gives me the most trouble.  Hopefully I can work through whatever injury I’ve sustained, and can continue to grow.  Come Monday, it’s time to start the new leg program!

I’m starting a new program for legs (and for most other bodyparts, too), as I used to do a lot of high rep squats and leg presses, with little to no growth.  Now, I’m going to train heavier, to see if I can’t squeeze some more size out of my legs.

Back Squats–3×5 reps, 225 lbs (focus on controlled negative)

Hack Squats–3×5 reps, 185 pounds (focus on negatives and stopping before lock-out)

Leg Press–3×6 reps, 520 lbs (full ROM)

Romanian Deadlift–3×8, 200 lbs (focus on stretch, pause at bottom of reps)

Barbell Lunges–2×12, 135 lbs

Leg Extension/Curl superset–1×15 reps

Calf Press–3×20 reps, 270 lbs

Seated Calf Raise–3×12 reps, 105 lbs (focus on stretch and contraction)

I felt pretty pumped, and can already feel my muscles getting sore from this morning’s workout, so I know I’m doing something right.  Legs and arms are the two main places I need improvement, as they’ve been neglected in the past, which is a mistake a lot of people make when they first start out (forgetting legs, not arms).  I didn’t train arms by themselves until about 3 months ago–I did mainly squats, presses (military and bench), rows and power cleans.  I got stronger, and am stronger than a lot of people my age and size, but I don’t have the muscle mass behind it.  I’m working on it, though!