With everything going on in the world, I think the only equivalent to a crusade to take back the Holy Land is a brutal leg day to reset your mind and get your life back on track. See below, edit as necessary. Skinny bitch.
1. Standing Hamstring Curl (4x12)
2. Walking Lunges (4x10each)
3a. Lying Leg Curl (4x20)
3b. Superset Machine Adduction (4x15)
4. Leg Extension (3x14)
5. Barbell Back Squat (5x10-15)
6. Narrow Stance Leg Press (3x20)
7. Wide Stance Leg Press (1 drop set)
Actually forget the rep ranges. Take everything to failure. No music. Just demons.
Finish on the stairmaster as long as you can go. no music. Just a picture of your ex propped up on your phone.
20 minutes in sauna. Welcome back.
No music? What a psycho!!!
This is way too much volume. 3 exercises max: squats, rdl, Bulgarians. All you need and will be cooked if you do it right
the goal isn't hypertrophy and gains, it's to experience ego death
I experienced ego death on the cycling indoor trainer one day. I set out to ride as long as possible until my legs fell off. I made it 8.5hrs cycling 20mph for 170mi. This was my biggest training week ever logging 38hrs total for the week on the bike. My quads actually didn't get tired, but my butt really was sore after that week.
real AF. however have to disagree with leg press and squats being at the end. your muscles will give out long before you start fighting for your life if you do the earlier isolation exercises properly.
Okay fair enough. If that is the goal, the worst thing I have ever done for legs was German volume training. The most I ever did was 10x10 squats with 245 (Olympic style, ATG) and HOLY FUCK this was hard. You think 245 - that’s easy weight, but then you get to set 6 or 7 and want to die and realize you have 4 more sets left. It’s impossible to catch your breath, head feels like it’s going to explode and legs are toast. You need like 8 minutes of rest between sets or more towards the end. Honestly a life changing experience. Truly don’t know if I have ever done anything harder than this. Would advise everyone to give it a shot at least once. Try it with like 60-65% of your 1rm
agreed
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