Day 22: Weights – Legs, Cardio – 22 min low intensity

Its the beginning of week 4 here at facelessfitness.com and we’re kicking it off with Leg day! A lot of people out there either don’t like leg day or tend to skip it in favour of the upper body quick win workouts. Similar to a well clevaged woman stating excuse me my face is up here…you can’t help but stare at the tiny legs of a man who has always skipped the day in place of maintaining his upper body physique.

“Excuse me brah, my muscles are up here…”

Do not skip your leg day, you have the really big muscle groups that can’t really make the difference during your 12 week transformation. Me, I love leg day!

Total Workout Time: 1 hr 9 mins
Faceless Fitness – Legs
Weights Workout: Legs
Exercise 1: Leg Press
10 reps @ 120 Kg – Warm Up
10 reps @ 200 Kg
10 reps @ 320 Kg
10 reps @ 360 Kg
Comment: Feel I have a lot more in me here, start with more weight and push beyond 360, good stuff!

Exercise 2: Leg Press – Giant set – Foot position Lowest/low medium/medium high/highest
Perform 15 reps at the bottom of the plate and with rest move to the next position, total 60 reps before rest.
2 sets of:
15/15/15/15 reps @ 160 Kg
Rest & Repeat
Comment: Really tough, works all muscle groups in my legs! Second set was agony.

Exercise 3: Leg Extension – Drop Sets
Set 1:
10 reps @ 40 Kg – no rest
10 reps @ 30 Kg – no rest
10 reps @ 20 Kg
Rest
Set 2:
10 reps @ 40 Kg – no rest
10 reps @ 30 Kg – no rest
10 reps @ 20 Kg – no test
5 reps @ 20 Kg (Slow as possible)
Comment: Incredably tough, Quads pumped, the slow 5 reps at the end were great finish!

Exercise 4: Hamstring Curl – Drop Sets
Set 1:
10 reps @ 40 Kg – no rest
10 reps @ 30 Kg – no rest
10 reps @ 20 Kg
Rest
Set 2:
10 reps @ 40 Kg – no rest
10 reps @ 30 Kg – no rest
10 reps @ 20 Kg – no test
5 reps @ 20 Kg (Slow as possible)
Comment: Tough but felt I wasn’t getting enough isolation on my hamstring, think I was only really doing half reps. Will drop the weight to ensure I’m getting full range next time!

Exercise 5: Seated Calf Extension
10 reps @ 40 Kg
10 reps @ 50 Kg
10 reps @ 60 Kg
Comment: Spot on, worked my calves perfectly!

Exercise 6: Walking Lunges/Squat
25 reps – Walking Lunge – no rest
5 reps – Squat – no rest
25 reps – Walking Lunge – no rest
5 reps – Squat – no rest
Comment: Hahaha – angry crazy laugh! This is so difficult when every leg muscle is already spent but push through and get it done!

Weights Mood: Super start! I’m learning more about my body with every session and really pushing myself hard!

Cardio: 22 mins – Low intensity – Walk
We are incrementally pushing our cardio activity up by 2-3 minutes each week from now on! It may not seem like much but will keep pressure on our body to continue to adapt without making such a leap that we plateau and can not promote any more change!

Cardio Mood: I walk 22mins and it’s done, don’t skip it!

Fantastic Leg day session! Great start to week 4, onwards and upwards!

FacelessFitGuy
FacelessFitness

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