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DAY 45Legs

This workout will take a lot out of you. It’s quite common for the brain to give out before the body. Our brains are weak, so we need to condition ourselves to be more resilient and able to overcome the limitations our brains place upon us. When you dig deep, you come out feeling so much stronger and better for your workouts.

Before I started the workout, I had a case of nerves because of how difficult it was to recover from last week’s DTP leg workout. I drank my PRE-KAGED to help me prepare. Even this is an example of the brain trying to limit physical achievements.

My first superset is with 45-degree leg presses and hack squats. You’ll only perform 3 of these DTP and supersets, starting with 25 reps and a light weight. Then drop to 15 and 10 reps for subsequent supersets with heavier weights. For leg presses, place your feet close together to emphasize the outer sweep of the quads. Then for the hack squats, you’ll place your feet wide at the top of the platform to recruit a little more of your glutes and hamstrings.

The second superset relies on the same moves as the first, but you’ll shift your foot positions and rep strategies. Now, you’ll start heavy with 10 reps and work up to 25 for your third superset. The foot position on leg presses is wide, and for hack squats you’ll place your feet close together. Don’t go too deep on the hack squats because you don’t want to overstress your knee tendons.

Next you’ll perform two isolation movements. First is lying hamstring curls beginning with high reps (30) and light weights. Again, you’ll only perform 3 sets. Follow that with leg extensions, beginning heavy with 10 reps for 3 sets. This is really going to flush your lower limbs to support recovery and growth.

You’ll end your workout with HIIT cardio, or you can perform your cardio later. For this day, I’m going to wait to perform my cardio. I’m going to get my post-workout supplements into my system to get my recovery started, and then come back and do my HIIT.

 

 

SUPERSET 1

Leg press

Sets:
3
Reps:
25, 15, 10
Strategy:
DTP with supersets

Hack squat

Sets:
3
Reps:
25, 15, 10
Strategy:
DTP with supersets
SUPERSET 2

Leg press

Sets:
3
Reps:
10, 15, 25
Strategy:
DTP with supersets

Hack squat

Sets:
3
Reps:
10, 15, 25
Strategy:
DTP with supersets

Lying leg curl

Sets:
3
Reps:
30, 20, 10
Strategy:
DTP 

Leg extension

Sets:
3
Reps:
10, 20, 30
Strategy:
DTP 

HIIT

Sets:
1
Reps:
3
Strategy:
4 minutes easy/1 minute full
intensity for a total of 15 minutes

 

TIP

Look for progress in your program, but don’t obsess about it. When I was competing, I would only look in the mirror at my worst body parts in the worst lighting. I would only do this every couple weeks or so. If I was happy with what I was seeing, then I knew that my overall program was working and I was probably ready to compete. You don’t want to rely too much on the mirror to gauge your progress. So don’t assess your physique in the mirror every day. But at the same time, you do want to keep a record of your progress: Take photos once a week in the same place and in the same clothes as I advised much earlier in this 8-Week Muscle-Building Trainer series.


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