The 30 Minute Physique Experiment Day 3

The 30 Minute Physique Experiment Day 3. Legs

Warm up: glute bridges and frog situps

Ex 1: Bulgarian split squats-6/6, 6/6

Ex 2: single leg RDL-10/10, 10/10

Ex 3: 14 inch box step ups (slow eccentrics)-10/10, 10/10

Ex 4: offset calf raises-15/15, 10/10

Total Time = 25 minutes 

Busy Saturday today.

I trained clients at the gym for 3 hours this morning, then went to Home Depot and picked up a new toilet. Then, my wife and I spent 3 hours doing yardwork at the rental property on the other side of town.

After coming home and eating a meal, which contained lots of fruit, I went out into the warm garage and hit legs.

My leg sessions typically take a little longer than Push and Pull sessions due to 2 facts:

Fact 1: leg training is more exhausting 

Fact 2: all of my leg exercises, these days, are unilateral. This means I do 1 leg at a time (except the case of offset calf raises which is a quasi-unilateral exercise, because while both legs are trained simultaneously, I only hold the weight on 1 side, and, therefore, treat it as if it's a single leg movement).

Often my leg sessions will run me in the 30-40 minute range if I'm doing 3 sets per exercise. If I'm busier or a little more pressed for time, I do just 2 sets per exercise (like today). For what it's worth, I really don't notice much difference between doing 2 sets per exercise or 3 sets during any session. If there is a difference, it's pretty mild for me.

Today I took it a little easy and stayed away from failure because I was pretty tired from slinging toilet and mowing, weed whacking, and weeding. So I didn't go for any rep PRs or anything. I'll save those for another day.

Although, I did bump up my weight on box step ups (a newer movement in my rotation) by 10 pounds per hand (4 kilo heavier kettlebells in each hand than last session). So that's something. I'm staying with most leg exercise weights until I'm able to hit all sets in the 12-15 range per exercise.

After the lift I drank my protein shake, ate a banana, and went for a family walk with my wife and the dogs. 

Now it's time for dinner, relaxing, and getting to sleep because I've got an 8+ mile hike up in the mountains planned for tomorrow morning. I always seem to end up doing leg sessions right before long, strenuous activities or before long flights. I don't do it intentionally (at least I don't think I do). It's just how the scheduled sessions happen to fall on the calendar. It's one of God's fun little pranks on me, I reckon.

Get outside, lift, read some good books, and remember to take it easy and enjoy yourself!

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