I’m Sick of These Workouts in Magazines
I read this article written by Jonathan Deprospo Dec 12, 2002 an he writes about how he’s going to tell us his super leg workout to destroy both your quads and hamstrings. The he says It’s pretty sad when you go to the gym and see these people with decent sized upper bodies only to look down to their toothpick sized legs. Sometimes I really begin to wonder how these people train their legs?
He says right now I am going to let everyone in on a little secret. You cannot properly stimulate your legs by going into the gym for 25 min., do a few sets on half-rep leg presses, some leg extensions and some reverse extensions. He says do they have wheels of steel? (well maybe not but, they probably aren’t prone to serious injuries like spinal injury, joint injuries and hip pain either.) I wonder who these guys are writing for is it to brag about themselves?
He says this leg workout can’t be questioned. He says you can only do it with your utmost intensity He says you feel the results days later. The he goes on to say this is my own personal “leg workout from hell.” This leg workout actually starts days later before the workout begins. This is when you start visioning the sets and feel the pain that gets inflicted days later. (This is when the anxiety sets in that’s because, It’s days later before he can walk again!) His mind and body will take days to get over the torture he puts them through.
So, he and his brother (probably the only guy crazy enough to train with him) hit the gym, jump on a stair-master machine that focus’ on properly warming up the legs for approximately 5-10 min., During this time they convince themselves to get into the right mindset for legs. Then head over to the leg extension to continue our warm-up. The leg extension is hit one leg at a time for 15-20 reps to further stretch and get the legs warm.
When we are properly warmed up, time for leg presses. After a few warm up’s are preformed, the real weight is thrown on, somewhere between 9 (405) and 11 (495) plates per side. Really well thanks for that, Try going to the local gym and using 22, 45lb plates yeah right! (So by next EASTER when you round up these plates, piss everyone in the gym off, and pop a nut trying to impress the chick in the makeup and spandex.) You can say that’s a real mans work out.
He says that he sit’s on the edge of the leg press wrap’s his knees (so far this is the most sensible thing he has said) and get a good song blaring into my headphones. (Well there you go… a little hard rock goes a long way.) Now’s when he starts the workout folks. 8 reps, slow and controlled then complete 5 partner assisted reps. The weight is racked, then stripped to 6 plates, again another 8-10 slow and controlled reps and additional 2-4 partner assisted reps.
He then racks the weight for the second time. he says my legs are on fire! My knees are about to explode from the knee wraps.(yeah,not to mention his blood pressure, sure it’s the knee wraps) So he takes those off for the next set. You guess it, there is another drop. But now it’s dropped to 4 plates per side, but there is a twist. For the next 10-15 reps the negative will take 6 seconds, the pause at rock bottom will take 4 seconds, with an explosion to the top, and a 2-4 second contraction. Finally the set is done, my legs are screaming with agony and I can barely move myself from the machine. That is how a “proper” set of leg press is preformed. (If your a man that is).
Then he says, After I have taken my sorry ass off the machine we limp over to the next exercise. (No Duh!) Now everyone in the Gym has to endure Two more grueling sets of us screaming while doing rock bottom smith squats. He goes on to say “When I mean rock bottom I’m talking about all the way down” (I wasn’t even going to go there!) to do this try placing you feet a few more inches forward than what you would normally do. With this exercise we pick a weight that we can handle reasonably for 15 reps and bang out 25, which is somewhere between 225 and 245.
He says “Normally this is not a lot of weight (but for you girly men) in this style, this weight will take you to the point of puking if performed properly”.
After two long grueling sets (he says this a lot!)are complete, and my legs are trembling and burning from the pain being inflicted on them we are ready to start hamstrings. For hamstrings we do not go as crazy as quads due to the fact that they are being stimulated by using a full range of motion in the previous exercises. (He neglects to mention that you couldn’t abuse your hams like that like that if you wanted to)
His first exercise is stiff leg dead lifts with dumbbells. These are done with 125lb (My gym doesn’t even have 125′s on the rack) dumbbells with pauses at the bottom. After two sets of those are completed we finish up with one set of reverse leg curls, 10 reps with holds at the top, and that’s it!
Then he says “I was at the verge of puking at the last set of squats and I could barely finish hamstrings due to the trauma inflicted on my quads”.
So, why is he doing that?
Stop Pussy Footing (Pussy’s)
That’s the workout. The reason for writing this is because (I want you all to feel inferior and weak) I see too many pussy’s footing around on legs days. I want to let everyone to know I have balls of steel You should know how to test yourselves on leg days.(Even if your not a pro bodybuilder and you do have a real JOB.) And for the pussy’s who won’t try it for whatever excuses they can conjure up will never know what it feels like to have big ass legs with cross striations and road map veins running through them. (along with herniated disc’s you are Pussy’s)
Exercises Sets Reps
Cardio 5-10 Min
Leg Extensions 2 15-20 (Warm-up)
Leg Press 2 (warm up) 1 (as outlined in the article)
Squats 2 25
Stiff leg dead lifts (D-bell) 2 8-10
Reverse extensions 1 10-12