Blog

Legs – 14th November 2012

Sean Lerwill leg extensions

I’ve been prompted to start putting my training up again. So I’m going to use my Facebook page and my website to post it up if/when I can make time.

Today’s Session was a leg session on a High Carb Day. Prior to training I had half a protein flapjack and a pre workout shake of half a scoop of Maximuscle promax vanilla, Maxiraw glutamine, Maxiraw arginine and Maxiraw beta-alanine.

Following a warm up, we did:

Leg Extensions
4 sets of rest, pause, rest, pause.
10 reps, rest 10 seconds, 6reps, rest 10 seconds, 4 reps.
Weight should be as close to body weight as possible.

Deadlifts
4 sets of rest, pause, rest, pause.
10 reps, rest 10 seconds, 6reps, rest 10 seconds, 4 reps.
Weight should be body weight or greater.

Squats
3 sets of rest, pause, rest, pause.
10 reps, rest 10 seconds, 6reps, rest 10 seconds, 4 reps.
Weight should be as close to body weight as possible.

Farmers walk
3 sets of increasing distance
1st set, 10metres there, 10metres back
2nd set twice through
3rd set three times through
Weight should be as close to body weight as possible.

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a MaxiNutrition ambassador.

New eBook: The Ration Pack Diet
Plus: Pass the PRMC