Verse of the day: Unless the LORD builds the house, they that build it labor in vain. -Ps 127:1a
I have officially entered the 3rd stage of my contest prep. Now I am training with weights, posing for 20 minutes and doing at least 20 minutes of cardio 6 days per week. My training split is still the same:
Day #1: chest and delts
Day #2: back and traps
Day #3: bi's and tri's
Day #4: legs
I rotate so 2 groups are done twice and the next week the other 2 are done twice. This seems to be working fairly well.
Today was the "favorite": Legs. It was a great workout. I've not been impressing myself with the numbers, but at 170 pounds that's to be expected. Here's today's leg workout:
squat: 45-15; 95-15; 135-15; 225-15; 275-12; 315-10; 365-5
leg press: 360-20; 540-12; 720-6
reverse lunge: 135-10
alternate forward lunge: 90-12
leg extension: 80-15
seated leg curl: 60-20; 90-15; 120-12; 150-6
super-set with hyper extension: 20,20,12
seated calf raise: 100-20; 155-20; 210-10
calf press: 360-20; 450-17; 540-10
Immediately followed by a whey protein isolate shake with a little glutamine and 20 minutes of posing and 20 minute walk.
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