Legs every other day. Day 9.
Horizontal calf raises:
4 sets, 20 reps.
Standing single leg calf raises:
These were done as a drop set with a 40 pound dumbbell for 20 reps, then just my body weight for 20 reps. It was 3 sets.
Lying leg curls:
5 sets of 10 reps.
4 sets of 15 reps. The last set was actually a triple drop set where I did 45 total reps, 15 reps dropped, 15 reps dropped, 15 reps.
Seated leg curl:
3 sets, 12 reps. The last set of this was also a triple drop set where I did 10 reps, 10 reps, 10 reps so 30 total reps.
Single leg leg press:
These were done on a Hammer Strength leg press, 3 sets, 20 reps.
Concentration leg curls:
3 sets, 12 reps. These are just done in the form of my chest way off the pad. As the weight got heavier on the last set or 2, I kind of dropped down after about the 8th or 9th rep to grind out the last couple of reps.
Sissy squats, supersetted with reverse hack squats:
3 sets, 15 reps each.
That was it. This was a pretty quick workout for me. My legs are really, really beat up and really sore. I’m not sure I … I’m down 13 pounds so far in 17 days. My diet, I don’t think I quite prepared to adjust it to the increased workload of all the leg days every other day. I knew my body weight was down but I don’t have a scale at home and the scale at the gym had been broken. It finally got fixed so when I stepped on the scale, I was down 13 pounds. I started out the legs every other day at 278 pounds, I believe. I was 264.8 pounds on the scale this day, so a little over 13 pounds I guess actually. I’m trying to adjust that with some extra calories. The problem is that after these hard leg workouts, you don’t really have much of an appetite. You need to eat more, and you don’t have the stomach to eat more because there’s 2 meals after my workout where I’m struggling to get my regular calories in as it is after leg day.
I’m also starting to run into kind of headaches throughout the day. I know I’m pretty over-trained. I have the next week off of work so I’m hoping actually being able to get some sleep. I still work full time, I started at 7:00 so I’m up there between 5:30 and 6:00 a.m. Between my full time job as an engineer, running Troponin Nutrition where I have a full client load pretty much year round. Especially right now where people are starting to get into contest prep for the spring shows. Then, of course https://musclementor.net which I just started out. Between the 3 jobs, and then a family with 3 kids, and a pregnant wife, I don’t get much chance to sleep. 6 or 7 hours if I’m lucky, is where I’m at during the week. The weekdays really aren’t much better because I can want to sleep in but with 3 kids who want to get up at 6:30 a.m. to start the day, I don’t get much chance to sleep in. I’m hoping this next week when I’m off work, I’ll get a little bit better recovery and I’ll start getting rid of these headaches that I’ve been getting, and then recovering a little better between leg workouts.
As it is right now, finishing up week 3 of this legs every other day, I don’t know that I’m going to be able to make it, at the same intensity level anyway, for the next 3 weeks to finish off with the full 6 weeks. We’ll see how it goes. I have legs again Christmas Eve morning, and I’ll have 2 high carb days in a row before then so hopefully I’ll be feeling a little better.