Tuesday Quads and Abs
Tuesdays have been my new quads day for the past few weeks (I’ve been hitting hams on a different day, which has been somewhat random as to which day). I’m enjoying the fact that I have an entire workout to focus on my quads. Obviously my hamstrings and glutes are getting work from squats and leg press but the dominant muscle being train are quads.
I also decided to throw in some ab training this morning which I’ve included below. I’m not a fanatic about training abs; however, I do believe core strengthening is important. I realize that visible abs come from cardio and diet. In any case, I still aspire to train them once or twice a week.
Leg Extensions: 4 sets x 20 reps
Hack Squats: 4 sets x 10 reps
Squats: 3 sets x 10 reps
Single-Leg Leg Extensions: 4 sets x 12 reps
Leg Press: 4 sets x 15 reps
Seated Machine Crunches: 4 sets x 15 reps
Leg Raises: 4 sets x 12 reps
I did some free weight squats for the first time in a long time today. As most of you know, I have a bulging L5/S1 disc in my lower back so I have to be extremely careful. I only did 3 sets with light to moderate weight and was very careful with my form. Even though my squats are far from ‘hardcore’ I still got a lot out of them in flexing my quads throughout each rep. I had hit hack squats just before my free weight squats, in which I went a bit heavier.
My abdominal workout was fairly simple. Similar to my calves workouts, I chose two exercises and did four sets each. Unlike what you see a lot of, I don’t do fast reps for abs. I make sure the reps are controlled. I want to work the muscle rather than turn it into a mini cardio session, if that makes sense. After that I hit some cardio.
One last note, I changed my early pre-workout supplement routine today. Normally I just chug my pre-workout (right its Gaspari’s SuperPump 3.0) and then I’ll start sipping my aminos during my workout. This morning I went back to adding a scoop of whey protein. In the past I’ve gone back and forth with that but I may stick to this for a while. I felt I had a little more strength and power this morning.
Train of Passion,