Bodybuilding.com’s Project Mass – Day 63 – Hypertrophy Based Leg Day

image010Greetings, all.

Before we get down to the business of getting down, thought I’d post a photo update.

caliberfeb22nd2015deltsI’m really focusing on my arms, and they’re getting there. A big reason why I train powerbuilding style, is because you get such a great mix of both worlds. Bodybuilding style gives you bigger muscles than powerlifting can, but powerlifting gives you that thick, dense muscle that bodybuilding often can’t. My delts are showing up, which is something I’ve been after for years, since they’re so damn hard to get going, but always worth it. This was after a few sets of explosive-style OHP. If you guys haven’t read me gushing about explosive-training, you can do so a few posts down.

Alrighty, let’s get it.

Pre-Workout: 2 scoops of C&C Muscle Milk, 5g of Creatine, 1 scoop of BioGro.

Hack Squat – 100×10, 12, 12, 12
SUPERSET WITH
Plate Loaded Leg Press – 430×10, 360×12, 12, 12

I love me some supersets, but you aren’t going to move much in the way of weight, really. In the original program, you were suppose to do the first 4 exercises as a giant superset, but I hate the idea of tying up 4 different areas. Also, going to 12 reps is a bitch, and something that once again, has you dialing down the weight. Fantastic burn though.

Plate Loaded Single-Leg Press – 180×12, 12, 12, 12 [each leg, first set I start with the left, and each set switch leg for starting]
SUPERSET WITH
Sissy Squats – 10, 8, 8, 7

For those who always do leg extensions, give the sissy squat a try. It has a funny name, but it’s actually named after a Greek cat who was sentenced to push a boulder up a hill for all eternity. They’re a tough move, and really work the hell out of your quads.

Sitting Leg Curl – 100×12, 115×12, 12, 130×12
SUPERSET WITH
Hyperextension – 7, 7, 7, 7

Man, this hurt.

Lying Leg Curl – 80×12, 10, 65×12, 10

Leg Press Calf Raise – 180×12, 12 [single leg], 180×15, 15 [both legs]

Standing Calf Raise – 120×8, 8, 8, 8

Incline Walk – 15 minutes. I strongly urge doing incline walk in general, as it’s a far better cardio than jogging. Anyway, I feel it’s especially beneficial after a hard leg workout. I crank the incline up to around 12-15, at a speed of about 1.7, and that works the hell out of your legs. A great cap to a leg workout.

Post-Workout: 24oz of Gatorade, 30g of Whey Isolate, 5g of Creatine, 1 scoop of BioGro.

Alright, buckshots, that’s it for me today. Tune in tomorrow for a Hypertrophy Based Push Workout that will be so fantastical, people will confuse it for Jurassic Park.

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