As some of you may know, tomorrow I step onto a plane and head for Europe for just over 4 weeks. While I don’t normally post ‘personal’ blogs, today’s workout left me so invigorated that I felt compelled to share today’s routine with all of you. Some of you might overlook this post, some may give it a cursory read. However, the real aim of this article is not to provide it’s author with an ‘ego boost’, or to seek a virtual ‘pat on the head’ from Tumblr users, but to hopefully provide some of you with ideas for an effective total leg workout which, if done right, will leave you unable to descend the stairs of the gym and into the parking lot.
The Workout:
One-Arm Dumbbell Snatch
- 5 Sets: 1 Warm-Up Set with 4 Working Sets
- Pyramid Rep System: 1st Set 14 Reps & dropping 2 reps each subsequent set
Box Squat
- 5 Working Sets
- Pyramid Rep System: 1st set 12 reps & dropping 2 reps each subsequent set
Bulgarian Split Squat
- 4 Working Sets
- 10 Reps
- Note: Due to some neural tension in my sciatic nerve, I was forced to use the smith-machine variation.
Cross-Over Super Set of Leg Extensions / Hamstring Curls
- 4 Sets
- 8 Reps (Leg Extensions), 10 Reps (Hamstring Curls)
Heavy Romanian Deadlifts
- 4 Sets
- 6 - 7 Reps
Hip Thrusts
- 2 - 3 Sets
- 10 Reps
Notes:
- Pre-Workout Supplement:
10g BCAA’s
5g Glutamine
5g Creatine Tri Malate
3g GABA
1g Vitamin C
3.5g Citrulline Malate
- Intra-Workout Supplement:
I’m now starting to experiment with an intra-workout supplement consisting of:
12g BCAA’s
10g Glutamine
1g Vitamin C
15g Maltodextrin
- Post-Workout Supplement:
12g BCAA’s (10:1:1 ratio)
5g Glutamine
1g Vitamin C
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