12-10-15 HY: Body Beast-Build: Legs + 0-6 Abs-P1: Level 3 + Splits + TCF.
Almost done with this phase and ready to go on to Bulk. I was ready for Legs today. Mentally, I was prepared for the burn I knew to be coming. This is the final run though this routine so I wanted to up my weight as much as possible today. So here are my weights:
Single Set-Sumo Squat (10/11.25/22.5/22.5). Upped the final set by not going down. I could probably still go heavier. Super Set: Alternat...ing Lunge & Step-Up to Reverse Lunge (7.5/10/12kgs). I upped the second set by 1.5kgs but reduced the third set by .5kgs. This is the most grueling set by far of all the leg sets. Legs were just screaming after this one. Giant Set: Parallel Squat (14.5/17/19.5kgs) Really upped this one, but probably still could go heavier. I wanted to, but switching the plates around on my dumbbells would have taken too long so I went as high as I could. Bulgarian Squat & Straight Leg Dead Lift (7.5/8.75/10kgs). This set, with the heavier weights caused me a lot of pain. The Bulgarian Squat almost brought on a cramp in my glute and upper hamstring. The Dead Lift became very difficult in the final set on both sides. My lower back was feeling it along with my hammys. The final Giant Set: Two 30second sets per move. Single leg Calf Raises (10kgs-40reps/12kgs-40reps both sides). Cramp started coming on definitely on the second set. Range of motion also was forced to become less in the second set. Major burn in the arches. Seated Calf Raise (17kgs-35reps/19.5kgs-46reps). I wanted to go heavier on this move as well, but the time to switch plates stopped me. But I could do more weight for sure. In and Outs (38reps/42reps). Felt good to warm up my abs. Legs were just shaking like crazy going up and down my stairs after this one. Major pump and burn.
Almost done with this phase and ready to go on to Bulk. I was ready for Legs today. Mentally, I was prepared for the burn I knew to be coming. This is the final run though this routine so I wanted to up my weight as much as possible today. So here are my weights:
Single Set-Sumo Squat (10/11.25/22.5/22.5). Upped the final set by not going down. I could probably still go heavier. Super Set: Alternat...ing Lunge & Step-Up to Reverse Lunge (7.5/10/12kgs). I upped the second set by 1.5kgs but reduced the third set by .5kgs. This is the most grueling set by far of all the leg sets. Legs were just screaming after this one. Giant Set: Parallel Squat (14.5/17/19.5kgs) Really upped this one, but probably still could go heavier. I wanted to, but switching the plates around on my dumbbells would have taken too long so I went as high as I could. Bulgarian Squat & Straight Leg Dead Lift (7.5/8.75/10kgs). This set, with the heavier weights caused me a lot of pain. The Bulgarian Squat almost brought on a cramp in my glute and upper hamstring. The Dead Lift became very difficult in the final set on both sides. My lower back was feeling it along with my hammys. The final Giant Set: Two 30second sets per move. Single leg Calf Raises (10kgs-40reps/12kgs-40reps both sides). Cramp started coming on definitely on the second set. Range of motion also was forced to become less in the second set. Major burn in the arches. Seated Calf Raise (17kgs-35reps/19.5kgs-46reps). I wanted to go heavier on this move as well, but the time to switch plates stopped me. But I could do more weight for sure. In and Outs (38reps/42reps). Felt good to warm up my abs. Legs were just shaking like crazy going up and down my stairs after this one. Major pump and burn.
I wasn't planning to do Abs today since I did them yesterday, but I decided to go ahead and do the routine because I had the time. Also I wanted to see how much I could keep my lower back on the floor through out the routine. I actually was able to focus on the lower back which made all the moves tougher, but I was able to stay on the floor, and keep pace. But after finishing Legs, holding my legs in 3-month Position was really hard on my quads. I had to come down a few times and shake it off. But this was, for sure, the best I've done this routine.
Splits were painful, but in a good way after legs. I was able to hit my hip flexor a little more, but I still need to find a stretch to get that more stretched out quickly. The Flow was awesome. I got the double sequence down to 56 seconds. My fastest time on record. I started to tense up, but I had to tell myself to stay loose.
In the end, I torched just under 800kcals. I wonder how much I'll feel it tomorrow.
Splits were painful, but in a good way after legs. I was able to hit my hip flexor a little more, but I still need to find a stretch to get that more stretched out quickly. The Flow was awesome. I got the double sequence down to 56 seconds. My fastest time on record. I started to tense up, but I had to tell myself to stay loose.
In the end, I torched just under 800kcals. I wonder how much I'll feel it tomorrow.
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