New Years Eve Workout

New Years Eve Workout – Leg Day

Big Quads Leg Extensions

Today was my last workout of 2013! I normally train legs on Wednesdays but since I’m not sure if I’ll make it to the gym tomorrow (New Years Day) I decided to hit legs this morning. Also, I didn’t train legs last Wednesday because it was Christmas Day and I was also feeling a little under the weather. So I haven’t trained legs in 2 weeks. I expect to be pretty sore over the next few days.

This leg workout may not seem as brutal as some of my other leg workouts but today was all about feeling my quads and hams throughout each rep. I made sure I flexed the muscle at the peak of each rep. I also focused on the negative portion of each rep. My leg muscles were under tension throughout the entire set.

Last Leg Workout of 2013

Leg Extensions: 3 sets x 20 reps

Leg Press: 6 sets x 15, 15, 15, 12, 12, 12 reps

Hack Squats: 4 sets x 10 reps

Seated Leg Curls: 4 sets x 12 reps

Lying Leg Curls: 4 sets x 12 reps

Leg Extensions: 3 sets x 20 reps

As you can see this leg workout was simple and straight forward. I didn’t go super heavy on anything but I made sure I pounded out enough sets and reps to ignite muscle growth. I spent some quality time on the leg press machine hitting sets of 12-15 reps, gradually going up in weight each set. To me, this is the perfect rep range for legs. My hack squats were very slow and controlled reps.

I hit a couple of exercises for hamstrings which I also used slow and controlled reps. These types of reps allow me to feel the burn in my hams more so than doing fast or moderate rep speeds. My goal here was to feel the muscle work. I finished this leg workout the same way I started, with hitting 3 sets of 20 reps on leg extensions. After that I hit some lower abs and rode the stationary bike for about 26 minutes (5 miles). I prefer the bike after legs for cardio rather than doing my usual walking on the incline.

I hope you all have a wonderful and safe New Years Eve. If you train today, and I strongly suggest that you do, make it count because this will be your last workout of 2013!

Train with Passion,


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