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Day 50Quads, Calves & Lower Abs

It’s the beginning of the end; week 8 is upon us! As always, I’m checking my weight this morning to see where I am compared to last week where I came in at 211.8 lbs. The scales are showing a small increase this week, up to 212.2 lbs, which I’m more than happy with. There’s absolutely no question about it that I’m leaner than ever before and I’m carrying more muscle as well—the mirror doesn’t lie.

Before legs today, I’m having a soak nice and early in the bath. Over the weekend I cycled, swam, hit the StairMaster and even did a 5K jog for charity. All this activity has meant that my quads are a bit more tender than usual this time of the week, so I’m having a bath to help increase blood flow into the area and help reduce inflammation before today’s savage quad workout.

Do I need to remind you that we have just 5 workouts left together on this program? Don’t you even consider taking it easy now; buckle up because this is going to be an intense last week. I’m taking no f***ing prisoners!

Your cardio has now also gone up another 5 minutes per session, which means you’re now doing 55 minutes every AM and PM. Tag me on your socials using #Hardcoretrainer2 to let me know you're getting it done!

 Print or Download Today's Workout

 

Morning Cardio
55 minutes

 

Legs 

Hack Squat
30, 25, 20, 15, 10 reps

30 seconds of rest after the first set.
25 seconds of rest after the second set.
20 seconds of rest after the third set.
15 seconds of rest after the fourth set.

Leg press
10, 15, 20, 25, 30 reps

10 seconds of rest after the first set.
15 seconds of rest after the second set.
20 seconds of rest after the third set.
25 seconds of rest after the fourth set.

SUPERSET X 5
Seated Calf Raises
30, 25, 20, 15, 10 reps
Decline Lying Leg Raises*
30, 25, 20, 15, 10 reps

*Add a slight twist at the top of the movement, alternating sides each rep.

60 seconds of rest after the first superset.
50 seconds of rest after the second superset.
40 seconds of rest after the third superset.
30 seconds of rest after the fourth superset.

SUPERSET X 5
Decline Lying Leg Raises*
30, 25, 20, 15, 10 reps
Seated Calf Raises
30, 25, 20, 15, 10 reps

*Add a slight twist at the top of the movement, alternating sides each rep.

20 seconds of rest after the first superset.
30 seconds of rest after the second superset.
40 seconds of rest after the third superset.
50 seconds of rest after the fourth superset.

Evening Cardio
55 minutes

 


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