5/3/1 – Legs and end of week 1.
By the curly beard of Thor, I love this routine! I feel great, albeit a bit broken, and my enthusiasm is at an all time high. I wanted to up my conditioning with this routine and I’ve found that by cutting down my rest between sets and upping the reps and volume I’m absolutely dripping with sweat for the whole workout. Cardio is not WHAT you’re doing BUT how high your heart rate is. Regardless how you get it there, it doesn’t matter if it’s done by pounding away on a treadmill, lifting weights, hitting pads or watching Jessica Alba movies. As long as it gets up above 85% of your max and is held there for awhile it’s cardio.
Today was my leg session and if what you want is a knock-down/drag-out ordeal that will scorch your lungs and melt your face then look no further than this 45 minutes of mayhem.
5 mins cycle
Front squats supersetted with jump squats – 5 sets 3 reps gradually increasing the weight each set.
Front squats – 5 x 90kg 5 x 95kg 5 x 105kg
Back squats down to a bench – 4 sets of 10 reps @ 60kg with 1 min rest (these didn’t feel too bad, obviously the weight was not an issue but I wasn’t sure how my cardio would handle the 1 min rest, heavier next time)
Leg ext superset with leg curl – 4 sets of 15 reps with no bloody rest whatsoever.
Leg press – 4 sets 10 reps @ 75kg on each leg with 1 mins rest.
Ab rollouts – 4 sets of 12 reps (still horrible but I think I went out a little further this time).
Upon finishing I had to hug the reception chair again for awhile again. That chair has had a lot of love this week.
That’s it for this week, enjoy your weekend, get some quality food and rest and prepare to train like a cyborg ninja come Monday.