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Leg workout; Vacation reminder.

Friday, July 13, 2007 by  
Filed under Daily Blog


This has been an amazingly good week of training, and today I’ll be closing out the first week of my summer strength-building program with a “back-to-basics” leg workout. There’s nothing fancy here, just some good “staple” exercises designed to help me continue to build my strength.

Once again, this is my Summer Maintenance workout schedule:

Monday: Weight Training: Back, Traps & Rear Delts
Tuesday: 12-20 Minutes HIIT Cardio (PM)
Wednesday: Weight Training: Chest & Side Delts
Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Friday: Weight Training: Legs
Saturday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Sunday: Off

I’ll be doing a total of 3 exercises for my quads & hamstrings using very heavy weights (after a few warm-up sets, of course), and just one exercise for my calves. Except for my calves, my reps will be low (4-6 reps per set) and I’ll rest about 2 minutes between sets and 3 minutes between exercises.

Here’s my leg workout for the next four weeks. QUADS & HAMSTRINGS
3×4-6 Back squats
3×4-6 Lying leg curls
3×4-6 Barbell lunges
3×10-16 Standing single-leg DB calf raises

I wanted to start these first four weeks with some very basic moves designed to get my strength up. In a month I’ll change things around; I want to mix in some front squats, Bulgarian split squats, barbell hack squats and barbell hyperextensions. I might also add some machine work, such as leg press and vertical leg press. I’d also like to do some walking lunges, but if I do those then I’m going to have to go out front and do them in the street. That should earn me a few weird looks from the neighbors.

Wow, just one more week until my vacation! I can’t wait. My vacation will start on Saturday, July 21st and run through Sunday, August 5th. There will be no updates to this site from July 21st through August 5th. Daily updates will resume on Monday, August 6th.

Happy Friday!

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