Good afternoon everyone. I hope all of you are having a wonderful day! Exciting news for you all. As you know today is day 1 of the competition at my gym. $2200 dollars are at stake! It feels great to be in this competitive environment. I started my diet today and am also upping my water intake. Feeling good and dialing my mental focus on the prize. Today I hit legs. Lets see how it went!
My 5/3/1 Squat was on week 4 which is deload week. Most times instead of actually doing the deload which is 50% 60% 70% I’ll do something completely out of the ordinary to shock the muscles. FOr today’s session, instead of doing low reps, I upped the volume hardcore!
10 sets of 12 reps!
225, 215, 215, 195, 195, 175, 155 + chains, 155+ chains, 135 + chains, 135 + chains.
I seriously don’t know why I choose to do this many reps because literally I could not bend my knees afterwards due to the amount of blood in my quads.
After Squats I went to Box Squats. At this point I could barely move LOL
3 sets of 5 with 205
I then did 5 sets of 12 calve raises and finished my workout with an ab routine I just found in the latest Muscle and Fitness Magazine.
Hanging Knee Raises 2 sets x20 reps
Hyperextension Bench Situps 2 sets x 20 reps
Cable Crunch 2x 15 reps
Extended Roman Twist 2 sets x 20 reps
If you guys are hitting legs today or tomorrow, try this workout if you dare. Let me know how it goes!
Also some big news for all you readers! Chobani Yogurt has given me the opportunity to reward you guys with a free case of their famous greek yogurt! As you guys may or may not know, I love this yogurt. With naturally occuring sugars and an excellent source of protein, this is an awesome “go to” in your post workout meal!
To win a free assorted case of this tasty greek yogurt, complete the following! Reply to this post with your number 1 fitness goal of 2013 and also log onto twitter and tweet to @ONJPS (my twitter account) “chasingthetop.wordpress.com GIVE ME THAT @Chobani YOGURT!” It’s as simple as that. I will pick a winner by Noon this Saturday (1/12). This should be alot of fun so LET’S SEE THOSE GOALS!