Blog

Legs – 18 June 2014

Sean Lerwill training

Today was a leg session for Kate and I. It was a tough one at that. I left the gym feeling really sick – that sickness that makes you feel like you don’t want to eat anything. I’m usually gagging for my shake, but today I really didn’t want it. I had to force it down!

Anyway, I’ve had a couple of people ask what my leg session today looked like, so here it is:

Warm-up/mobilisation of the legs/hips/knees

Light back squats, slowly increasing weight

  1. Back Squat. 4-6reps x 2 sets. 3rd set 2 x dropsets 20% drop in weight each set aiming for 6-8reps. Tempo 3020
  2. Leg press. 4-6reps x 2 sets. 3rd set 2 x dropsets 20% drop in weight each set aiming for 6-8reps. Tempo 3020
  3. Single leg leg press. 4-6reps x 2 sets. 3rd set 2 x dropsets 20% drop in weight each set aiming for 6-8reps. Tempo 3020
  4. Leg extension. 8-10reps x 2 sets. 3rd set 2 x dropsets 20% drop in weight each set aiming for 6-10reps. Tempo 3020
  5. Leg curl. 8-10reps x 2 sets. 3rd set 2 x dropsets 20% drop in weight each set aiming for 6-10reps. Tempo 3020
  6. Seated calf raise. 10-12reps x 2 sets. 3rd set 2 x dropsets 20% drop in weight each set aiming for 6-10reps. Tempo 3030
  7. Single leg standing calf raise. 10-12reps x 3 sets. Tempo 3030

I went as hard as I could trying to hit failure in the rep range chosen. I’ve never been much into heavy weights and low reps, so always find these sessions more taxing than lighter weight, high rep muscular endurance sessions. Anyway, by the end, the t-shirt was soaking and I felt sick: job done!

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.

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