Day 38:Legs

I feel stable and on point until something in my schedule goes wrong. This morning I went to a shoot, but I didn’t have the right clothes, so I had to go and get them for the photo shoot. Then I felt stressed and I tried to talk myself off this ledge. It wasn’t an emergency, but it caused stress.

I knew I needed to realign so that I wouldn’t go into the gym feeling frustrated. It’s funny how small things like this can drive you over the edge. It’s important that you feel balanced and sane before you go into the gym. Bodybuilding is much more than building muscle mass. It’s my lifeline. It’s amazing how powerful it is in terms of supporting discipline, energy, and having full residence of your body.

I may have my headphones in during this workout. Don’t think I’m ignoring you; I need to focus on this workout.

This workout begins with hack squats with feet closer to create larger adductors for that sweep of the quads. Once I finished 30 reps, I dropped the reps for the subsequent sets, and I increased the length of rest periods as the weight increased. I added knee wraps to reduce stress and prevent injury.

Next up is leg extensions, where you should emphasize using your quads over using your knee joints. I have to say, the higher-rep sets are much more painful than those with lower reps and heavier weights. Then came Smith machine squats, with my feet wide to target my adductors (the insides of my thighs), as well as my hamstrings and glutes.

My leg workout ends with single-leg curls to make certain there is balance in each leg. I have an injury in one leg, so it’s a good idea to work each leg separately to make certain each leg is working equally.

Don’t forget your HIIT cardio at the end of the workout to promote both recovery and fat burning.

Hack Squat Sets: 5 Reps: 30, 25, 20, 15, 10 Strategy: DTP
Leg extension Sets: 5 Reps: 10, 15, 20, 25, 30 Strategy: DTP
Smith Machine Squat Sets: 5 Reps: 30, 25, 20, 15, 10 Strategy: DTP
Single-leg Curl Sets: 5 Reps: 30, 25, 20, 15, 10 (Per Leg) Strategy: DTP
HIIT Sets: 1 Reps: 3 Strategy: 4 minutes easy/1 minute full intensity for a total of 15 minutes

POST WORKOUT

Get in your post-workout protein, and add in Carnitine and Creatine HCl ASAP. This will reduce your suffering for tomorrow. Keep in mind that most amino acids, such as glutamine and BCAAs, come from human hair and bird feathers, but the products I recommend are fermented and come from non-animal sources.