Leg Day

This leg workout is a great way to hit all of the muscle groups in your legs, not only pumping them up and adding mass but also in chiselling some extra definition into the quads and hamstrings. Next time you are training legs give this a go!

Stretches - 10 minutes
Seated Calf Press - 5 sets of 30 reps (performed seated on a bench with plates on your knees and your feet on a low platform)
Leg Press Calf press - 5 sets of 20 reps
Bike - 5 mins at level 12
Pause Squats - 4 sets of 12 reps (pause for 3 seconds at the bottom of each rep)
Super Set: Walking lunges - 4 sets of 20 reps (10 reps each leg)
                  Leg extensions - 4 sets of 12 reps
Stiff leg dead lifts - 5 sets of 12-15 reps
Leg Curl machine - 4 sets of 15 reps
Body weight Squats - 1 set of 100 reps (no break just bash them out)
Bike - 5 mins level 12
Stretches - 5-10 minutes

Getting stronger

Well since the show 6 weeks ago I have been steadily working on improving my strength and size and it is starting to show some serious results. Yesterday I hit a new PB for squats and over the past weeks almost every exercise has improved. The plan from here is to continue with the bulk and strength programme until January first, and then begin to strip some of the fat off again and work on adding lean muscle and maintaining the improved strength.
The aim is to stay below 10% body fat from January right through to this time next year, adding quality muscle and looking at symmetry and proportion . But I will keep you posted on that aim throughout 2015.

Notable improvements since IBFA 2014:
Squat up from - 160kg for 8 - 180kg for 5
Front squat up from 75kg for 8 - 85kg for 8
Bench press up from 120kg for 8 - 127.5kg for 8
Bent over row up from 80kg for 12 - 95kg for 10
and a lot of other small gains as well