Powerbuilding Workout – Day 32 – Leg Day A – Quads, Lower-Back, Hamstrings – Plus, The Pros & Cons of Lifting Weights & Being In Shape

cropped-arnold-squat21.jpgGreetings, all.

Before we get to the workout, I thought I’d discuss some pros & cons of lifting weights for any beginners out there who are considering this lifestyle, and would like to know the ups & downs.

– You’re gonna have to buy new clothes. For me, I’ve had to go a size up in the shirt department. I was a large, but my chest, shoulders, and upperback have become so big that they pull my shirt up, and make it too short. It’s like when The Incredible Hulk shirts rip when he transforms, well, that’s basically what happened to me. Just much, much slower. Now, if you’re just looking to lose weight, well, you’ll have to take a step down when you buy new clothes. I won’t lie though, it’s pretty cool having to buy new clothes because you’ve become so awesome.

– People confusing you for a super-hero or pro-wrestler. Look, it’s gonna happen. You’ll be out to dinner, you’ll have just wrestled yourself down a Chupacabra, and now you’re getting ready to grill it, when someone comes up and asks you to stop the invading alien marauders because they think you’re a super-hero. Now, your first thought is to simply explain that you aren’t Captain America/Batman/The Punisher/Superman, but you’ll have an easier time defeating the alien hordes than convincing someone you’re not super-human, especially with arms likes that.

– Your friends always needing your help. It’s moving day, and they have some real heavy furniture. Are they going to call John Waters? No, they’re gonna call you because you can carry their sofa WITH the cushions still on it AND without the retractable bed popping out. Oh, it’s Saturday and your friend is working on his car, except he doesn’t have a car jack. So, now he asks you to come over and lift up his car so he can fix it.

– Trying to find ways to take your shirt off. Let’s face it, now that you look good, people are always gonna wanna see it. Thing is, they don’t want to appear stalkerish and constantly ask you to take your shirt off, so you have to be a great friend and just take it off. However, you don’t want them to think you’re just doing it for them, so you gotta come up with a reason. For instance, you’re at a house party:

You: Woah, I just felt it break 70 degrees in here. No way I can keep this monster t-shirt on and not die from heat exhaustion.

So there are a few of the pros & cons of lifting weights and being fit. Hopefully it helped you cats thinking of joining us get a little perspective.

Alrighty, let’s get it.

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

Intra-Workout: 24oz of Gatorade, 1 scoop of BCAA with a 4:1:1 profile.

RP = Rest Period.

Squat – 225×3, 260×3,3,3, 135×8, 120sec RP

I honestly didn’t think my squats would progress this quickly. I’m eating quite a bit more than usual as late, and squatting twice a week, so it’s nice to see it pay off.

Good Morning – 45×10, 65×10, 10, 60sec RP

I’m digging these a lot. But if any of you cats give them a shot, be extremely careful, and go super light. Focus on the technique, and don’t get yourself busted up. Hell, Bruce Lee was out of commission for quite a while due to going too heavy on Good Mornings.

Plate Loaded Leg Press – 450×10, 630×10, 10, 60sec RP.

People can talk crap about the Leg Press all they want, but I love the damn thing. Now, when you guys go to rock it, don’t buy into the full ROM business. Just go until your heels are about to come off the pad, then head back up. Tis all you need.

Hyper-Extensions – bodyweight of 260lb holding a 15lb dumbbell x10, 10, 10, 10, 10, 30sec RP

Sitting Leg Curl – 115×10, 10, 10, 10,10, 30sec RP

Standing Calf Raise – 195×8, 8, 8, 8, 8, 8, 8, 15sec RP.

I’m telling you cats, if you want big calves you have to do a lot of sets with a relatively heavy weight. Also, don’t do that ridiculous short range of motion crap. Get a deep stretch at the top and the bottom, make the exercise count, and don’t rush the movements.

Incline Cardio – 15 minutes.

Post-Workout: 40g of Whey Isolate, 5g of Creatine, 5g of Glutamine.

Alright, I’m outta here, buckshots. I’ll see you guys tomorrow for some sweet Push Day B action. Dig it.


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