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My first bulking workout: Monday’s “core” leg training.

Saturday, September 29, 2007 by  
Filed under Daily Blog


My summer training split has my leg workouts on Friday, but I decided to give myself the day off from training yesterday. The reason is because my bulk starts on Monday with a brand new training split, and Monday is leg day. Not just any leg day, but a very heavy “core” training leg day. It would have been foolish to pummel my legs 2 days before Monday’s heavy leg workout.

Again, my core workouts will not have a lot of volume, but they will be extremely heavy and taxing. Here’s what I have planned for Monday’s workout:

1×20 (warm-up, bar only)
1×20 (warm-up, weight added)
1×15 (warm-up, more weight)
1×10 (warm-up, more weight)
1×5 (working set, heavy)
1×5 (working set, more weight, harder)
1×5 (working set, more weight, very tough)
1×2 (working set, toughest)

Stiff Leg Deadlifts
1×10 (warm-up, light weight)
1×10 (warm-up, more weight)
1×8 (warm-up, more weight)
1×5 (working set, heavy)
1×5 (working set, more weight, harder)
1×5 (working set, more weight, toughest)

That’s the whole workout. Rest between sets is 2-4 minutes, and up to 5 minutes between exercises. The goal for the core workouts is to move a lot of weight around and increase my strength from one week to the next. The “intensity” weeks will be much higher in volume. For more information on my diet and training, please see my September 27, 2007 update.

Speaking of strength,APT Pro Gear just released their brand new CONVICT PROTM Wrist Wraps in 12″, 20″, 24″ and 36″ lengths. These are the absolute heaviest wraps in the pro weight lifting industry.

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