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INTENSITY WEEK – Quads & hamstrings.

Monday, October 8, 2007 by  
Filed under Daily Blog

October
8
2007

This is the start of my first bulking “intensity” week! I move from a three-day split to a four-day split for my intensity week training, as follows: INTENSITY
Monday: Quads & Hamstrings
Tuesday: Chest & Triceps
Wednesday: Off
Thursday: Back & Biceps
Friday: Delts, Traps & Calves
Saturday: Off
Sunday: Off

Here’s what I have cooking for my quads and hams today. High volume, short rest intervals and intensity are what we’re after here:

LEG PRESS
1×25 (light weight)
1×25 (weight added)
1×25 (more weight)
1×20 (heavier)
1×15 (more weight, harder)
1×10 (more weight, very tough)
1×10 (to failure)

LEG EXTENSIONS/LUNGES
1×15 – Leg extensions
1×10 – Leg extensions, superset with lunges (below)
1×50 – DB Lunges, 50 per leg, superset with final set of leg extensions

LYING LEG CURLS
1×20 (light weight)
1×15 (weight added)
1×12 (more weight)
1×8 (heavy, to failure)
1×5 (more weight, to failure)

That workout should leave me pretty well spent. Rest intervals will be very brief – about 45 seconds between sets, and 1-2 minutes between exercises.

Lisa and I worked on getting my office ready for the new owners from sun up until well into the night on Saturday and Sunday, and we’re still not done. This turned out to be a massive undertaking. I think I’m going to take the day off from work so I can finish up. Thankfully I can finally see the light at the end of the tunnel…

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