 All right day three leg day here at Gold Gym So I'm gonna do a little split between quads and hamstrings work both opposing muscle groups back to back And then finish off with a little circuit and give some a cough some attention to so we're gonna start off with some Hacks quads build up get all the heavy weights done first and then move on to more the extension and isolation exercises But a lot of drop sets a lot of circuits. We're gonna keep that intensity high Let's get to it. Rush into the legs squat wasn't always a favorite of mine. I used to stick to the other basics leg extension Squats more machine-based stuff Thing I love about the hack squat especially for warm-up is It allows me to get a lot of weight on the machine on my legs But because of the angle I'm not putting all of that tension that stress on the knees So even though I'm good I'm going deep. I'm just not taking my butt down to the floor because I don't need to as long as When my hips go down, I get that stretch here. I don't need to be down here But as long as my hips sort of in line with my knee That's what I need to be and the hack squat allows me to push the weight up It's a very systemic That's because the heart has to pump blood all the way down towards the legs circulate it and bring it back up. I Love it five sets here a couple warm-up progressively adding on the poundages building up nine nine or eleven reps there, but a big squeeze a lot of contraction legs is definitely warmed up, so now I'm gonna move on to I I alternate Squats with leg presses from week to week. It just so happens this week is a leg press movement So we're gonna use a cradle get a real nice angle going down get some more heavy weight and I keep pushing that tension up This day is that it's feeling good. So we're gonna Load on more weight not on this one because I picked my threshold, but I'm gonna stick with a lot of the basics today The fundamentals the ones where all of my limbs are Properly aligned and I can manage the most weight so hack squats squats leg presses I'm gonna move on to a line hamstring curl leg extensions and then I can isolate one or two with some Individual leg work, but if I'm lifting this kind of way. I'm getting a solid five six seven reps And I'm gonna keep pushing with that Not every day But on the days that I do That's why I push it up and that's what we're gonna do today So let's get the weights off and move on to the hamstring curl pushing through six and Seventh and you get to your eighth rep and normally You've achieved what you want so you stop But it's these good days where you get to seven you're at eight and you go I've got two more left in you get to nine you get to ten you go Let's do one more Suddenly up to eleven and it's the same way that I've done before when I'm repping out at eight Now what does that tell you? Physologically, I'm able to supersede that eight for my threat. It's here that we're limiting ourselves from really Being able to further reach your potential. So as hard as it is on those good days Don't let the reps bother you Obviously get more than four five reps But if you're pushing seven eight ninth rep, just keep going push it to the limit. Let your body tell you Both through the movement and just that muscle connection that you've reached your limit And if you truly can't push past that You've reached the top and time to move on speaking of which we're gonna carry this mentality over to the leg extension and Just get the full stack with four different exercises on legs certainly today Some days I do a lot more variation Six or even seven different exercises for legs and that's okay. I have a good workout I get a good pump a lot of different angles and variations. This workout is more Back to basics sticking with the main compound Cornerstone type exercises for legs and I'm getting a really good pump considering My legs don't get that vascular compared to around my arms and shoulders This is a sign that I'm getting a lot of blood a lot of nutrients and oxygen into the muscle. So It's about five sets on each exercise 20 sets near enough for my leg workout. That's that's enough for today, but I'm gonna move on and do some carbs lot of Back-to-back exercises both with a bend knee position and a straight knee so that I can work the soleus and the gastronomia And you at least be working towards more of a balance And conditioning in the lower half of the leg the calf and my upper portion of the leg So let's go check that out in a similar way to forearms and by that I mean the forearms You've got two main functions a flexor and an extensor So both do you think the top and the underside of the muscles are working in unison? Well, what do you think happens with the calf as you pull your toes in and extend it down? You've got these large Soleus and gastrocnemius muscles working, but also this the tibialis anterior this muscle has to work a lot especially for sports and movements where you're doing a lot of Projecting yourself off of your foot so for me just for the pure aesthetics But also the functionality of the body It's important that I train the tibialis as well as hitting cars And look, I realize many people want to have access to this cradle type machine really easy Sit on the end of a bench so that your heels are off the bench Use a towel or a t-shirt and use a vertical dumbbell so that your feet the dumbbell kind of goes between your feet and then you can just Mimic that same movement. It's just as effective to work the tibialis and it's Imperative in my opinion that you're working the tibialis interior along with the calves Especially after a leg workout when you've got all of the blood pulled in the lower half of the body There's no point really Gonna train calf after a shoulder workout a bit back workout when you've got all the blood and nutrients in the upper region And then you're gonna go heavy on the calves Utilize those muscles within the larger muscle groups on days that you train them So three or four supersets here. I'm gonna finish off the calves and the leg workout in general We're now some standing calf raises and also integrating some single leg calf raises with a slight bend in the knee You'll see what I mean We're done We're done man that workout was uh, it was intense it was short and I just felt like I was on a mission to Just get that work done on that one exercise and move on. There's no lingering around. There's no walking around the gym I wasn't on my phone seeing what's up My mind was just locked into the workout and I feel that's a big component of a good workout and a Great workout. It's keeping that fire hungry keep that intensity and that's what I did with quads and hamstrings and then calves as well Usually I hit my calf at the end of a leg workout. Some days I'll train calves on their own But really do I get that kind of full pump in my calf like I have done today? And I put that down to two things one if you've been following me on my my social media my Instagram story I'll often post what I'm eating where I'm out what I'm doing. Well We're at a restaurant doing a full day production steak white rice some peppers mushrooms onions Basically, you're the sodium some carbohydrates bit of fats and some high-quality protein That was about an hour before my leg work out that meal in me. I felt like I had enough fuel Ready so that I can just get my muscles pumped and you'll see early on in the workout I wasn't really going for that full extension I was just pumping the muscle with a lot of weight So I want to get that glycogen into the muscle cell get the muscle cell turning over and using up whatever energy It's got there so that that nutrition the energy circulating within my bloodstream has a home to go into those muscles Like I said, it's not every day that I'm gonna have a workout like this Maybe once or twice a week, but the days that I do I know to leave the reps and the weights To the side and just really go with that gut instinct and push that weight heavy And I hope that you guys can do the same too. So On that note, I'm gonna wrap things up and I see you guys outside Wow What a leg workout You know, I gotta be honest walking into the gym legs Legs on my favorite muscle to train Shoulders arms Chest legs, I enjoy but they're not my favorite That's probably because I feel that there's Somewhat of a lack of symmetry for my upper body to my lower body You know what I'm talking about for anyone who's not Blessed with great calves or big legs And I'm relatively a Smallish person. I'm more of an ectomorph than a mesomorph Which means I've got a really work hard to Build up to and certainly maintain full muscles not as hard in my upper body, but for my legs. Yes Here's what I'm getting at. I found that When I don't let that consume me and I just walk into the gym almost with a completely clear mind Without any expectations of ah, maybe I shouldn't squat because I'm not gonna be doing as much weight as I did That negativity is gonna hold me back before I even Get through the gym door. So today I walked in there and I just thought You know, I'm gonna put some weights on I'm gonna go heavy I might not go as heavy on some exercises that I've done before but that doesn't matter I'm not gonna base today's workout off of previous workouts All I knew walking in was that I'm gonna have a good workout I'm gonna push the weights and that's all I was thinking about and you know what? Had a good workout and I've pushed the weights and my legs feel My legs feel like tomorrow. They're gonna be really sore Which is not necessarily what I'm aiming for but I know that I've reached a level But my body now has to adapt and acclimatize to and that is why I'm gonna start to see some more kind of gains and progression So, you know really heading into the gym with all of the different factors and stresses Relationships work whatever is going on in your life as hard as it is when you walk into that gym Whether it's by putting music on headphones Finding a new training partner or or your current training partner But just really committing to the workout if that means leaving your phone at home in the car in your gym bag without touching it As hard as it might be give it a try because I was not on my phone today I committed to that workout 110% and I feel the benefit of having done that so Anyway, I'm gonna wrap things up. I've got my protein shake here two scoops away a little bit of a waxy-may starch in there as well About 60 grams and then I'll eat about an hour now and if you want to stay up to day on all my daily sort of fitness activities Instagram Robert's fitness and you'll see my full training program and my diet and supplementation regime over a supplements world Com under the training tab until then keep training hard. See you guys soon. Bye. Bye