After a much needed day of rest (I attempted in vain to do a leg workout yesterday, read more at this link), plenty of sleep and some great nourishing food, I was ready to KILL it in the gym.  My legs cannot afford time off.  I’m not desiring that top-heavy look some guys go for.  It’s all well and good to have a dieseled-out physique in the upper body, but it’s complete shit to have tooth pick calves and chicken leg thighs to support that awesome upper body.

I’m sure if you caught up on the series of blogs I had on leg training, you probably already know my stance on leg training.  Two people in my life brought light to that one time each and man, did it piss me off…but it was the truth.  I did have a top-heavy body and little scrawny legs to support myself.  So what do you do when you don’t like what you hear and KNOW it is fact?  Choose to make a change, stick to it and see it through.

Here is my killer leg workout for today:
Warm-up – Treadmill – 10 minutes – 3.5mph @ 6.0% incline – increase incline 1.0% per minute
Set 1:  Dumbbell reverse lunges – 25lbs. @ 15 reps per leg
-Dumbbell calf raises – 55lbs. @ 15 reps
-1 minute rest
Set 2:   Dumbbell reverse lunges – 40lbs. @ 15 reps per leg
-Dumbbell calf raises – 60lbs. @ 15 reps
-1 minute rest
Set 3:   Dumbbell reverse lunges – 55lbs. @ 12 reps per leg
-Dumbbell calf raises – 65lbs. @ 15 reps
-1 minute rest
————–
Set 4:  Single dumbbell step ups on a bench – 55lbs. @ 15 reps per leg
-Single dumbbell, single calf raise on a step – 55lbs. @ 12 reps per leg
-1 minute rest
Set 5:  Single dumbbell step ups on a bench – 60lbs. @ 15 reps per leg
-Single dumbbell, single calf raise on a step – 60lbs. @ 15 reps per leg
-1 minute rest
Set 6:  Single dumbbell step ups on a bench – 65lbs. @ 15 reps per leg
-Single dumbbell, single calf raise on a step – 60lbs. @ 12 reps per leg
-1 minute rest
—————

Set 7:  Machine leg press – 210lbs. @ 15 reps
-Calf raise with heels off the platform on machine leg press – 230lbs. @ 30 reps
-1 minute rest

Set 8:  Machine leg press – 230lbs. @ 15 reps

-Calf raise with heels off the platform on machine leg press – 250lbs. @ 30 reps
-1 minute rest
Set 9:  Machine leg press – 250lbs. @ 15 reps
-Calf raise with heels off the platform on machine leg press – 250lbs. @ 30 reps
-1 minute rest
—————
I followed this routine up with a secondary focus on my “100 Days to 100 Pull Ups” training.  Read more about that at this link.  My cooldown was a simple walk on the treadmill for 10 minutes at 3.0mph at 5.0% incline.  Every minute I would kick back speed & incline by 2 notches.

Got home, ate a banana, threw back a whey shake, a post-workout recovery drink and tons of water!  Get some!  Stay tuned next week as I have 4 more weeks of “Monkey See, Monkey Do”.

-Dale L. Roberts
Check out my last publication 
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Kick ass and take names, ask me again, I’ll tell ya the same.

You should consult a qualified medical professional before starting this or any other health & fitness program.  As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician.  The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein.  Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.