Quick at home cardio

After a long day and commuting I do not need performing cardio to be long or laborious… so, having taken a bit of inspo from Mr. Ben West (@benwestfit, see photo!) I just smashed out a quick “8 minute and 8 second” mini session in the kitchen. Best of all, no equipment was needed at…

8 – Legs

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 10 minute warm up. I did an incline walk on the treadmill for this for 10 minutes. Leg extension 1×15, 1×10-12, 1×10-12 HEAVY forced negatives (with partner) Leg…

It’s Leg day! (Or, try not to have chicken legs day! – for me)

As stated in my previous post, I’m currently training on my lunch break at work… Leg day with a short available time frame really becomes a struggle. So, here’s my workout for today: Warm up: WattBike – 5 minutes, progressively increasing intensity Leg Extension x15 Supersetted (SS) Lying Leg curl x15 (3 sets) 45sec Rest…

Legs ‘A’ Workout

   Warm up: 10 minutes spink bike, gradually increasing in intensity Full body dynamic stretches… My first exercises aim to fire up my glutes as I struggle most with engaging them and need them to grow! 1) Clams with weight plate Supersetted with Cable Kickbacks. 3 sets of 15 each side 2) Barbell Hip Thrusts….

Leg workout 2 of the week

More volume, less weight this time. BB Squat (13 sets) HEAVY! 3×10, 25 sec rest time 3×8, 25 sec r t 7×7, 25 sec r t Power bench step up (8 sets) 3x12el, 30 sec r t 3x10el, 30 sec r t 5x8el, 30 sec r t Hang cleans (10 sets) 5×8, 30 sec r…

Leg Workout

With a very basic gym available it takes a bit of creativity with the use of Barbels and Dumbbells for a decent workout. This is mine: Warm up: 10 mins spin bike 1) BB Hip Thrust 3×12-15, 45 second rest time. Tempo: 2/X/1/3 2) BB Squat 12/ 10/ 8/ 8/ 6/ 6/ 4/ 1-3 90…

The Reeves Deadlift

As the star of Hercules, Goliath, and dozens of other bare-fisted, bare-chested adventure flicks, Steve Reeves helped lay the groundwork for latter-day action icons like Schwarzenegger, Stallone, and Van Damme. He also happened to be an accomplished bodybuilder during his day, winning the 1947 Mr. America and 1950 Mr. Universe titles during a brief but…

Double leg day

First leg session of the day was a band test – more details to come when the paper is published! Second session = BB Squat 5 x 20 increasing weight each time Leg Curl 5 x 20 increasing weight each time Leg Extension 5 x 20 increasing weight each time Single leg Leg Press 5…

Leg Hypertrophy

5 minute warm up A few dynamic stretches to get the flutes firing and hamstrings ready for a beasting! Squat 1. Warm up set of 10 reps 2. A medium weight, 10 reps 3. Heavy 10 reps 4. Heavy 10 reps 5. Heavy 10 reps 6. If possible Heavy 10 reps 7. Increase the weight…

Start of the new 12 week plan…

DTP! Beastly… Leg extension Supersetted with leg curls 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 reps Your rest times are whilst the opposing muscle is working… Then 3×20 body weight lunges performed powerfully Have fun!!! Remember to get a good intake of fast acting Carbohydrates such as MyProtein’s Waxy Maize Starch, and…