01/06/15 Day 63
– Legs & Calves
Here
I am! Week 10 of this 12 week muscle builder, coming into the last
couple of sessions on each body component. With such little time left
and such a great demand on results every single rep counts at this
point and boy are there a lot of reps! Working with the DTP style of
training once again, all about volume, all about size and it's
certainly all about will power. I find that with such high rep ranges
as the ones you will see today its 80% mental ability to concentrate
and 20% of actual physical ability. Remember that your brain doesn't
know how many plates you have on the bar, it only knows you are
working against resistance, so follow in my foot steps and leave your
ego at the door and get ready to get pumped up!
Box Squats
– 12 Sets, 1x30,25,20,15,10,5,5,10,15,20,25,30
Leg Extension
– 3 Sets x 50 Reps
Hack Squat
- 12 Sets, 1x30,25,20,15,10,5,5,10,15,20,25,30
Lying Leg Curl
– 3 Sets x 50 Reps
Cable Stiff Leg
Deadlift – 12 Sets,
1x30,25,20,15,10,5,5,10,15,20,25,30
Single Leg Calf
Press – 12 Sets,
1x30,25,20,15,10,5,5,10,15,20,25,30
Cardio
– Interval Training 15mins Total
Needless
to say a whopping great warm up was the only way to start off this
Goliath of a training session, loosening up every joint, warming up
all the muscles till they radiated heat. With my pre workout tingling
my skin, the itches telling me it was time to start, so I plugged my
ear phones in with the music blaring and the smell of sweat in the
air and got ready to climb the mountain of a session ahead.
Box Squats were
the first task at hand. Being so tall depth can sometimes be an issue
for me when it comes around to squatting, I have never been a massive
fan due to this, not to mention the torn ligaments in my right knee,
but I pushed all that aside as this had to be done and I am not one
to back down from a fight. With the lower back burning away, the
quads filling with blood and my breath escaping me I soon realised
that this wasn't going to get any easier (just the way I like it).
Making it to the half way point seemed like an eternity had passed,
but now it was time for a the Dtp drop set, hitting every rep I had
previously done in reverse order with no rest apart from the time
stripping the bar. Well bugger me that has to be one of the hardest
sets of squats I have ever done! With basically nothing on the bar
for the final two rounds I still felt like I was holding the world on
my shoulders, the legs were stiff and the sweat was tickling down my
skin, by the end all that was left of me was the pool around my feet.
With
the squats all done and dusted (thankfully) I moved on to the Leg
Extensions, here the idea was
to continue the the stimulation of the quadriceps and allow even more
naturally occurring human growth hormone to be flooded into the
system. Trying battle against the machine with less weight then I had
previously used even seemed like a bridge too far, I fought and
fought until my mind surrendered, I dropped a plate off and honed in
on the final set with all my might, making sure every rep was a tight
as the last. I couldn't believe the struggle, I had never felt this
beaten before, but then I realised that each week I have to try to
better myself and this was just another test, of course its harder,
that is how I will become the best, because I have no limits, only
what is in my mind!
Moving
on to the Hack Squat my
only thought was that this was the last exercise for my quads, this
was a land mark in the session and it was my job to push through it.
Starting off light I wanted to drill good technique into my cranium,
just trying to take my thoughts away from the rattling of my legs.
Each set it got harder, the legs trembled more and I reached to my
phone to turn up the music, anything to take away my focus from the
burn, but alas the volume was all the way up, it was blaring and I
didn't even realise over the screams of my quadriceps. It isn't meant
to be easy I had to keep reminding myself, working like this will
make me a champion and with that set in my sight I drove through to
the end of the exercise. Thank Christ.
With
my quadriceps completely cooked it was fitting that now I could move
on to the hamstring section of the work out, starting with Lying
Leg Curls. Here the emphasis
was on high reps and low sets once again, trying to push myself to
failure before I had even started, it seems all I know in the gym
these days is failure but if that is what it takes then I am not one
to argue. Between each set I sprang off the machine and stretching
the burn out of the muscles, cursing under my breath it seemed like I
couldn't stop myself. Hopping to and fro until I was finished, well
only two exercises left. I knew I could do it, but it seemed like
this session was never going to end!
The
Cable Stiff Leg Deadlifts
were a new one for me today and I must say I really enjoyed them, I
have a tendency to lose the contraction in my left hamstring at some
points usually, but due to the flexibility of this exercise I could
tweak my movement to maintain an insane contraction that would later
come back to haunt me. Working down the ladder to only crawl back up
was a real chore, but I wasn't going to quit this close to the end
and that is why I am barely able to walk now. But I LOVE IT!
I
had done it, the final exercise was here and I managed to end the
session on a real high. The Single Leg Calf Press
was all about working each calf individually without rest, after one
side was done it was on to the other straight away, with as little
rest as possible. I pushed and pushed and pushed, with 2 sets left
between me leaving all I could think about was my post workout shake.
After draining my calcium deposit through the workout it was almost
impossible to squeeze a good contraction out of my calves any more,
feeling knackered I allowed some momentum to influence my final set.
I was finished, the hard work had been completed.
Wanting
to nap right now, but being 1pm its not really an acceptable time,
plus my meal prep won't do itself!
To
make a change to your body and your life, get in contact with me now
at: mgonlinept@gmail.com
for your bespoke gym plans and nutritional programmes!
Change
your future today.
Happy
Lifting,
Matt
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