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Squats, lunges & Bulgarian split squats; May “100 Challenge”.

Wednesday, April 14, 2010 by  
Filed under Daily Blog


My lower body is so sore this morning that I can’t walk or get up from my chair without visibly wincing. My quads and hamstrings are very sore, but what’s really killing me right now are my glutes. Squats hit the glutes pretty good, but deep lunges are especially effective in targeting that area. Doing both squats and lunges in one workout is an awesome one/two glutes punch. Another excellent lower body exercise that I am a huge fan of is the Bulgarian split squat; if you’ve never tried these, you’re missing out on one of the most effective lower body exercises you can do. During my last bulk I did Bulgarian split squat triple, and even quad, drop sets. If you think you’re tough, Bulgarian split squat quad drop sets will humble you real fast. Oh, and while a lot of guys won’t fess up, we all care about our glutes. No one wants to own a saggy ass.

I’m running late this morning, and I need to get to work. Later today I’ll be doing my chest/delts/triceps workout, and I’m probably going to switch things around a bit. I’m not really sure what I’ll be doing yet, but it will involve a mix of heavy compounds and some intensity techniques such as giant sets, drop sets and super sets.

I’ve opened the May “100 Challenge” for entry. Details are just below this update.

Come join us on our brand new site, JSF BodyShop™! BodyShop is 100% free, and has all the features you need to make planning, tracking and ultimately reaching your goals as fun and easy as possible. If you missed Monday’s blog update, please go give it a quick read. There’s lots of great information on how you can get started using JSF BodyShop™ to help make your fitness goals a reality! Also, continue reading Tuesday, Wednesday and Thursday’s blog updates for some helpful hints that will allow you to get the most out of BodyShop.

Registration for the May 2010 “100 Challenge” is now underway! Your Official Challenge post must be made by 9:00 AM (EDT) on May 1, 2010 if you plan to participate – NO EXCEPTIONS! To participate, you must be a member of the forum. If you are not a member, simply create a free account. It can take up to 24 hours for your account to be activated, so don’t wait until the last minute to register! For all the details, official rules and sample entry data, just head over to the May 2010 “100 Challenge” thread on the forum. If you are ready to work hard and want to challenge yourself in a fun and competitive environment, then please take part!

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