It took two extra days to get to, but it finally happened. The new chest workout given in “Time To Move To Heavy” was finally done. It stretched my chest in new ways. It contracted with higher intensity. Some exercises resulted in same weight as before, some lower. Rest was extended a bit. Negatives were pushed.
Oh the pain in my chest when it was over. That great pain that says a muscle has been worked out, just to the limit, but not so far that it tears. That pain the means your muscles will pull in all the protein you eat afterward. That pain leads to growth afterward. That pain that tells you your body is alive. That glorious pain. Awesome sauce.
The next workout day brings an updated leg workout. So, it is time to review that one.
- Leg extension (pre-exhaust, TORQ) 3×30,20,15
- Squats 5×5 (rest to 1.5 minutes)
- Leg Press 3×8
- Leg Curls (TORQ) 3×30,20,15
- Feet-forward Smith Machine squat (negative) 1×9
- Hyperextensions 3×10
- Dead lift (pyramid the weight) 3×5
- One leg, standing calf raise 3×20
- Free hand, two leg calf raise (speed, full stroke) 2×30+
There it is. The leg workout changes. On TORQ, the idea is to get full range of motion over a 4 second rep. Squats are meant to go heavier this time around, but the rep speed should still be 3 seconds. Be sure to warm up all the muscles very well and stretch. For squats only, rest at 1.5 minutes between sets, including the last. All over sets see 40 second rest between.
Feel the burn. Feel the pain. Grow.
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