Its the end of week 4 here at facelessfitness.com and we’re finishing with Legs and a 30 minute walk. I will be going drinking for the last time today, so it’s important I really put in in this morning on this workout. The FacelessFitness Programme allows alcohol up to the end of the fourth week, in moderation! but then no drinking for the remaining 8 weeks. I’m home and meeting some old friend so it could get interesting, however I’m here to smash legs. I’m using a different gym today again, it’s pay as you go and one I use a lot when I’m home. Should be a little quieter too on a bank-holiday sunday! Lets do this.

Total Workout Time: 1 hr 20 mins
Faceless Fitness – Legs
Weights Workout: Legs

Exercise 1: Donkey Kicks Alternate no rest
10 reps alternate legs- no rest
10 reps  alternate legs- no rest
10 reps alternate legs
Comment: Nice Glute starter 🙂

Exercise 2: Leg Press
10 reps @ 110 Kg – Warm Up
10 reps @ 140 Kg
10 reps @ 140 Kg
10 reps @ 140 Kg
Comment: More of a level Leg Press than I’m used to and the plate moves away, as opposed to you moving away from it. A bit different but took the maximum weight and it was difficult!

Exercise 3: Leg Press – Drop Set : High foot position only
Set 1:
20 reps @ 100 kg – no rest
10 reps @ 90 Kg
Rest
Set 2:
20 reps @ 120 Kg – no rest
10 reps @ 110 Kg
Comment: Really tough, Glutes struggles here with a high foot posiition, keep it to short snappy reps!

Exercise 4: Leg Extension – Drop Sets
Set 1:
10 reps @ 45 Kg – no rest
10 reps @ 35 Kg – no rest
10 reps @ 25 Kg
Rest
Set 2:
10 reps @ 55 Kg – no rest
10 reps @ 45 Kg – no rest
10 reps @ 35 Kg – no test
5 reps @ 25 Kg (Slow as possible)
Comment: So tough, particularly the second set. Upped weight as the first set didn’t quite do it. Good

Exercise 4: Hamstring Curl – Drop Sets
Set 1:
10 reps @ 45 Kg – no rest
10 reps @ 35 Kg – no rest
10 reps @ 25 Kg
Rest
Set 2:
10 reps @ 55 Kg – no rest
10 reps @ 45 Kg – no rest
10 reps @ 35 Kg – no test
5 reps @ 25 Kg (Slow as possible)
Comment: Seated Hamstring Curl machine in this gym which suits me better. Hamstring nicely done.

Exercise 5: Standing Calf Extension – Drop Set
10 reps @ 72 Kg
10 reps @ 63 Kg
10 reps @ 54 Kg
Comment: Perfect finish!

Weights Mood: Legs smashed, Happy!

Cardio: 30 mins – Low intensity – Walk
Didn’t have time today to get the 40 mins in, so took a 30 minute low intensity walk on the treadmill instead. Perfect for what I wanted!

Cardio Mood: 30 min walk, few good tunes, what’s not to love!

Great end to week 4, now out for my final few pints!

FacelessFitGuy
FacelessFitness