21st of January, 2014 — Workout — Bulgarian Split Squats, Side Lunges, Sandbag Squats & One-Leg Romanian Deadlifts!

TIME TO GET THOSE LEGS WORKING!

I know how much you all love leg day as much as I. It takes a certain person to be able to put themselves through all this much fun day to day though, and I know you all have the characteristics of champions.

I’m going to try and do all the workouts today with the sandbag on my shoulders ( Except the Side Lunges ) HERE WE GO!!

Holy hell, you wouldnt think 70lbs of sand would be able to wreck my legs like that. I almost fell over in the shower washing my legs! Damn … A good one today that’s for sure. Those Bulgarian Split Squats with the sand are no joke. I feel like they’re on par, or a bit harder than the Alternating Back Lunges. It’s almost the same motion, but something about the leg elevated seems to make it a bit harder. What do you think?

I love the feeling after doing a leg workout though. My entire body has this fantastic ache about it. With that, I’ll leave all you fine folks to finish up your workouts. I’ve a bison shoulder roast and mad veggies to consume 🙂

STAY STRONG!

-B

Bulgarian Split Squats with the Sandbag:

Set 1:

  • 8 Left
  • 8 Right

Set 2:

  • 8 Left
  • 8 Right

Set 3:

  • 8 Left
  • 8 Right

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Side Lunges ( With a three second pause at the bottom ):

Set 1:

  • 10 Left
  • 10 Right

Set 2:

  • 10 Left
  • 10 Right

Set 3:

  • 10 Left
  • 10 Right

__________________________________________________

Sandbag Squats:

  • 10 Sandbag Squats
  • 10 Sandbag Squats
  • 10 Sandbag Squats

________________________________________________

One-Leg Romanian Deadlifts:

Set 1:

  • 10 Left
  • 10 Right

Set 2:

  • 10 Left
  • 10 Rigth

Set 3:

  • 10 Left
  • 10 Right
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2nd of January, 2013 — Workout — Bulgarian Split Squats, Side Lunges, Toyota’s & One-Leg Romanian Dead Lifts

HAPPY NEW YEAR!! Had a bit too much fun and needed yesterday for a bit of recovery. I trust you were all safe and are now chomping at the bit to get your sweat on right?! I know I’ve been waiting all day to get home for this. Although, I’m not the biggest fan of Leg days, its still super important – so NO SLACKING

-B

Bulgarian Split Squats: ( Three second pause at the bottom )

I wanted to kind of take it easy on the first set, I wasn’t sure how my knee’s would do – I also had a bit of a ‘equipment’ issue while doing the first set on the left side. Probably could’ve gone for a few more reps but I ran out of time!

Was able to crank out 12 for the second set so things are going smoothly now. I’ll tell you what though, I’m glad its the ending of the second week of these. I dont like working out each routine once a week. Have to get things laid out for the next couple weeks sometime before the end of this week.

Set 1:

  • 8 Bulgarian Split Squats ( Left )
  • 8 Bulgarian Split Squats ( Right )

Set 2:

  • 12 Bulgarian Split Squats ( Left )
  • 12 Bulgarian Split Squats ( Right )

Set 3:

  • 12 Bulgarian Split Squats ( Left )
  • 12 Bulgarian Split Squats ( Right )

__________________________________________________________________

Side Lunges: ( Four second pause at the bottom )

Not a fan of these! They’re definitely giving my legs a nice stretch / beating. Have to keep going though, need to keep my knee’s strengthened. I didnt take good enough care of them when I was younger. The quads are on FIRE! Toyota’s are going to put the hurtin on!

Set 1:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

Set 2:

  • 12 Side Lunges ( Left )
  • 12 Side Lunges ( Right )

Set 3:

  • 10 Side Lunges ( Left )
  • 10 Side Lunges ( Right )

___________________________________________________________________

Toyota’s: ( Four second pause at the bottom )

My legs are already shaky standing here typing this while the timer from the last set of Side Lunges counts down – Can’t wait to start jumping around!

OK – that first set, in my head, I was telling myself  ‘You can get to 12 no problem’. The mind is strong and willing, but the body let me down this time. Better to maintain the proper form than do even one rep incorrectly. That’s how you can seriously injure yourself! I’m still focused, and mentally strong, lets see if I can overcome the physical limitations with one of these sets!

Well, no dice today, but thats OK – I’m going to use it to fuel my motivation. I can’t stand not being able to accomplish something, but I understand the importance of knowing my limits. NO WAY I want to get injured, because that will certainly delay my progress exponentially. Hot damn my things are so tight right now though – feels good!

Set 1:

  • 10 Toyota’s

Set 2:

  • 9 Toyota’s

Set 3:

  • 7 Toyota’s

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One-Leg Romanian Dead Lifts:

FINALLY! I love doing these bad boys. Something about the balance aspect of it, and the fact that my legs are shot, and these seem to be a bit easier on them. Combo of both I’m thinking 🙂 It’s funny, it was pretty cold in my apartment when I got home after work today, and I started my workout with sweats on. Now that I’m down to this last workout, I’m down to my preferred workout attire of just my boxers. I’m still sweating uncontrollably too! Sometimes I hate how efficient my circulation and body is – The girlfriend loves it though!

When I’m doing these, I try to focus on not letting my lifting leg touch the ground on the way back down. Makes it much more ‘fun’. Not only that, but it also engages my Calves much more. Usually around the tenth rep they’re burning real nice. Nothing going to argue with any extra work for those little stabilizing muscles.

Set 1:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 2:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 3:

  • 10 One-Leg Romanian Dead Lifts ( Left )
  • 10 One-Leg Romanian Dead Lifts ( Right )

24th of December, 2012 — Workout — Bulgarian Split Squat, Side Lunges, Toyota’s & One-Leg Romanian Dead Lifts

Hey o’ Convicts,

Happy Christmas Eve, if you’re into that sorta thing 🙂 What a great day to workout the Legs– am I right or what?! I completely underestimated my strength in the ol’ Quads though. Managed to crank out two sets with the weights, but no more. They were kicking my butt at the end of that second set.

I’m going to be so thankful for tomorrows rest time! These pauses seem to make these workouts 10x harder! Beating the hell out of my legs today. Feels good though!

MY DAMN’D LEGS ARE JELLO!!! Have to keep focused to maintain proper form.

-B

Set 1: Bulgarian Split Squats ( Four second pause at bottom with 32lbs weight )

  • 6 Bulgarian Split Squats ( Left )
  • 6 Bulgarian Split Squats ( Right )

Set 2:

  • 6 Bulgarian Split Squats ( Left )
  • 6 Bulgarian Split Squats ( Right )

Set 3: ( No weights )

  • 9 Bulgarian Split Squats ( Left )
  • 9 Bulgarian Split Squats ( Right )

______________________________________________

Set 1: Side Lunges ( Four second pause at the bottom )

  • 10 Side Lunges ( Left )
  • 10 Side Lunges ( Right )

Set 2:

  • 9 Side Lunges ( Left )
  • 9 Side Lunges ( Right )

Set 3:

  • 7 Side Lunges ( Left )
  • 7 Side Lunges ( Right )

_________________________________

Set 1: Toyota’s ( Four second pause at the bottom )

  • 9 Toyota’s

Set 2:

  • 9 Toyota’s

Set 3:

  • 9 Toyota’s

__________________________________

Set 1: One-Leg Romanian Dead Lifts

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 2:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

Set 3:

  • 12 One-Leg Romanian Dead Lifts ( Left )
  • 12 One-Leg Romanian Dead Lifts ( Right )

18th of December, 2012 — Workout — Back Lunges, One-Leg Romanian Dead Lift, Toyota’s & Hyperextensions

OK Convicts, read to rock this again?

My legs were getting shaky there towards the end of the One-Leg Romanian Dead Lift set’s.

My legs haven’t collapsed underneath me in a long time! On the last rep of the Toyota’s, after I jumped, on the way down things got real. I almost fell over, there was literally nothing left in the old Quad’s to hold my tired ass body up. Man they feel like someone put gasoline on them and lit them on fire, not a bad burn, just super intense heat on those bad boys – Feels good man! Thankfully no more leg exercises tonight because its been a battle.

Havent had to take a breather really between workouts but I’m taking a five after that one – Gonna mow down a handful of almonds! Man I love those lil guys.

I’m so psyched too, my protein power finally arrived today. I wasn’t paying attention and ran out last Thursday  had to make an emergency order! I’ve also decided to go back on my Mass gaining diet again for a few months. If interested check out my nutrition tracking –> Here. I really enjoy being able to eat a crap ton of food and it seems to make my workouts much more fulfilling.

Any struggles and / or victories today?

-B

Alternating Back Lunges ( Three second pause at the bottom ):

  • 1 Back Lunge
  • 2 Back Lunges
  • 3 Back Lunges
  • 4 Back Lunges
  • 5 Back Lunges
  • 6 Back Lunges
  • 7 Back Lunges

____________________________________

One-Leg Romanian Dead Lifts:

  • 1 One-Leg Romanian Dead Lift
  • 2 One-Leg Romanian Dead Lifts
  • 3 One-Leg Romanian Dead Lifts
  • 4 One-Leg Romanian Dead Lifts
  • 5 One-Leg Romanian Dead Lifts
  • 6 One-Leg Romanian Dead Lifts
  • 7 One-Leg Romanian Dead Lifts
  • 8 One-Leg Romanian Dead Lifts

____________________________________

Toyota’s ( Three second pause at the bottom ):

  • 1 Toyota
  • 2 Toyota’s
  • 3 Toyota’s
  • 4 Toyota’s
  • 5 Toyota’s
  • 6 Toyota’s
  • 7 Toyota’s
  • 8 Toyota’s
  • 9 Toyota’s

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Hyperextensions:

  • 1 Hyperextension
  • 2 Hyperextensions
  • 3 Hyperextensions
  • 4 Hyperextensions
  • 5 Hyperextensions
  • 6 Hyperextensions
  • 7 Hyperextensions
  • 8 Hyperextensions
  • 9 Hyperextensions
  • 10 Hyperextensions
  • 11 Hyperextensions