Gain Muscle Mass VLOG from HEAVY DUTY™ workout 4





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Published on Oct 28, 2010

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This is the VLOG from the day of our fourth HEAVY DUTY™ workout.

I woke up in the middle of the night (about 4am) and couldn't sleep. I felt hungry, and started to get uptight. I was thinking how I really need to get some good rest prior to the leg workout today. This only made it more difficult for me to get back to sleep. After about an hour I got up and had a small whey protein shake.

Funny, even though I have only slept for a couple hours I feel great. Muscles feel super full and pumped after all the carbs last night during the UFC fights.
Early Morning Snack 1. 2 cups skim milk
2. 1 serving Hershey's chocolate syrup
3. 2 scoops whey protein

Calories 554, Protein 68g (49%), Carbs 58g (42%), Fats 6g (10%)

I went real light on breakfast. Wanted to make sure I wouldn't be stuffed for the workout. 1. 1 cup oatmeal with a sliced banana... about 1/4 skim milk

Calories 446.25, Protein 14g (13%), Carbs 88.6g (79%), Fats 6.65g (13%)

The workout was AWESOME! and brutal all at the same time. This was our second leg workout since starting the HEAVY DUTY™ program and it felt different from the first leg workout.

Initially I noticed just from doing my warm-up sets a huge pump in my quads. I only did about 3 total warm-sets on the leg press (mainly because I was trying multiple leg press machines to determine which was going to be most comfortable) but after my warm-ups my legs were so pumped that walking walking around was becoming awkward. I even started to think they were cramping a little.

The first exercise was leg extension (to pre-fatigue the quad) to failure looking for 12 to 20 reps at the slow cadence of 4 seconds up, 2 second pause at the top (max contraction) then 4 seconds down and then immediately up again. No pauses allowed just constant movement.

I felt great so I went up in weight about 20 lbs since our first leg workout. Immediately my legs were shaking/trembling so bad I was shaking the whole machine. It was hilarious. Try to see if you can see the leg shake on the video. I should have shaken paint for Home Depot LOL. Even though I was shaking like a "paint stirrer" the weight felt easy. The first couple of reps I thought I would get 20 total reps for sure... then I got to rep number 4 after almost 1 minute of constant slow movement and tension.

I had actually increased my cadence count so I would be sure not to go to fast. I was on about a 5 second up, 2 second max contraction and 5 seconds down. By rep 5 my legs were on fire and I thought that I should have used a lighter weight. I kept pushing and ended up hitting failure on the 12th rep.

Then I stumbled to the leg sled (leg press) which was loaded again with a weight that during my warm-up almost felt like air. I began pressing up and down like a piston without stopping in a slow rhythmic fashion. Man, after rep three I thought for sure I was going to stop... somehow the sled kept moving. I felt like my thighs were going to catch fire, the burn was BAD!! I couldn't believe it though... every time I brought the sled down i was able to push it back up. I failed on the 11th rep.

The ab work also gave me some grief. last time I did 9 reps with a 45 lb plate, and this time the number was the same. I got to 8 and I thought I had two more in me, finished 9 and then for 10 I started to go up and I felt just a massive pain in my traps... almost like I was flexing them as hard as I could, and I probably was. I know I was maxing it out and I was probably squeezing every upper body muscle I had. 1. Leg Extension: 170lbs 11 reps with failure on the 12th
2. Leg Press: 6 plates 10 reps with failure on the 11th (superset)
3. Hybrid Seated/Standing Calf Raises: 2 plates per side 11 reps with failure on the 12th
4. Sit-Ups: Holding 1 plate on chest 9 reps with failure on the 10th

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