Well, after a couple days off, I went in and destroyed my quads this morning! Wednesday was a scheduled day off, did some light cardio in the morning, 20 min. on the stairmaster, 200 cal. We went to my favorite "cheat" restaurant, La Pachanga's. By the sound I am sure you can tell it is Mexican. I had my favorite, Pachanga fajitas, beef, chicken, shrimp combo with refried beans, mexican salad. Sandy has been sick with the flu, so we went out for treat. So anyway, the cardio helped me "earn" my cheat. Todays workout...

Quads

Leg press(feet low and close together.touching)
(warmup)....230x10,410x6
Sets....590x10,590x10,590x10(stretch between each set)

Leg press(feet high and shoulder width)
Sets...590x10,590x10,590x10(stretch between each set)

Leg press(feet wide as possible but medium height with toes out)
sets....590x10,590x10(stretch between each set)

By now my legs were pretty much jelly, and it is amazing how heavy 135 on squats can feel!!!

Squats
Sets...135x12,135x10,185x9(quads were trashed, going for reps here to hit the remaining fibers)


Calves

Calves off leg press superseted with standing calf raises with no weight(on each set of leg press calves, at the end of each hold for 30 sec. and then force out 5-10 more)
Sets....390x20,400x15,405x20, 30 second static hold/20,20,20

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Comments

• bb1fit 2003/12/26
  I really used the wrong word when I stated how "heavy" 135 can feel in squats after doing 80 reps on the leg press. More accurate would be the balance was tough with jelly legs!