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…

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…

Leg – Hypertrophy

Lower hyp 5/12/12 Leg ext – 3x 12-15 30x 15, 50x 15, 62.5x 12 BB Squat – 3x 8-12 60x 12, 80x 10, 100x 10 DB Bulgarian weighted lunge – 3x 5-6el 20’x 8el, 20’x 8el, 24’x 6el S.leg leg press – 3x 8-12 60x 8el, 80x 8el, 80x 8el BB Str leg deads- 3x…

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…

Bench, Squat and Deadlift with perfect form!

One of the most enduring debates related to resistance training has been the subject of exercise form. How picky should you be? Should you place more emphasis on the amount of weight? Are you short-changing yourself if you don’t squeeze on the concentric portion of every rep? Does “cheating” have any benefits? What about feeling…

Bench, Squat and Deadlift with perfect form!

One of the most enduring debates related to resistance training has been the subject of exercise form. How picky should you be? Should you place more emphasis on the amount of weight? Are you short-changing yourself if you don’t squeeze on the concentric portion of every rep? Does “cheating” have any benefits? What about feeling…

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…

Leg Hypertrophy

5 minute warm up A few dynamic stretches 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 by 10% and use a rest pause mid set of 20…

Leg building

Today’s leg session was a beautiful thing – felt amazing, yet truly beasted afterwards! Barbell squat 1 60 x 12 2 70 x 12 3 80 x 12 4 90 x 10 5 100 x 10 6 110 x 8 Leg press 1 120 x 12 2 120 x 12 3 140 x 10 4…