UK-Muscle Body Building Community - Bodybuilding Forum - View Single Post - James Llewellin's 'Arnold Classic' preparation thread

supercell · 16-12-2007, 12:06 PM

Today is sunday 16th December 2007.

Weight this morning was 14st 7lbs (92.5kgs)

Yesterday I trained legs. I trained alone. After 5 mins on the bike I started with 3 sets of very light deep squats (60kgs) for 20 reps to get my legs warm.
I then moved to the leg press where i did a variation of the one legged leg press. I did 5 sets of this and went up to around 180-200kgs.

I then hit lunges but did walking lunges in the carpark instead of static dbell lunges. Today I can really feel my glutes from these and the quad pump was insane.
Lastly I hit leg ext with a farly light weight but without holding onto the handles and really going for the squeeze. Much the same as the leg press, when you dont hold on, it recruits many more fibres which I feel benefits the quads far more than going stupid heavy. It also protects the patella tendons which can get a little sore with heavy leg ext.

I always finish with these. Many start their workout with leg ext but IMO this is not the best way to do it. If you want to pre exhaust then do it with another exercise that doesn't put so much pressure on the knee joint when still cold.

I then moved onto seated leg curls for 3 sets, then standing leg culs for 2 sets and finished with lying leg curls and some straight legged deads to stretch the muscles out.

All in all it was a good session and by the end my legs were exhausted.

The rest of the day was spent relaxing and eating until the evening when i went to a 50th Bday party which I returned from at about 1am this morning. The buffet at the party had beef and turkey with new pots and some salad so it was a normal meal for me altho I was tempted by the puddings on offer but refrained as normal; I just went back for more meat!!

Today is a rest day (except cardio this morning on my xtrainer) so will be spent around the house and we will also put the xmas tree up and decorate to get things a bit more festive. Tonight we are going out for a meal with some friends; dont know where yet but it will be fairly healthy.

Next week is another busy week and sees my first week training with a partner so i will expect some super intense workouts leading into a slightly more relaxed xmas week until the 27th when it really does start to get serious!!

J

16-12-2007, 12:06 PM	#188 (permalink)
supercell Getting HUGE! Join Date: Aug 2005 Location: Kent Posts: 1,254	Re: James Llewellin's 'Arnold Classic' preparation thread Today is sunday 16th December 2007. Weight this morning was 14st 7lbs (92.5kgs) Yesterday I trained legs. I trained alone. After 5 mins on the bike I started with 3 sets of very light deep squats (60kgs) for 20 reps to get my legs warm. I then moved to the leg press where i did a variation of the one legged leg press. I did 5 sets of this and went up to around 180-200kgs. I then hit lunges but did walking lunges in the carpark instead of static dbell lunges. Today I can really feel my glutes from these and the quad pump was insane. Lastly I hit leg ext with a farly light weight but without holding onto the handles and really going for the squeeze. Much the same as the leg press, when you dont hold on, it recruits many more fibres which I feel benefits the quads far more than going stupid heavy. It also protects the patella tendons which can get a little sore with heavy leg ext. I always finish with these. Many start their workout with leg ext but IMO this is not the best way to do it. If you want to pre exhaust then do it with another exercise that doesn't put so much pressure on the knee joint when still cold. I then moved onto seated leg curls for 3 sets, then standing leg culs for 2 sets and finished with lying leg curls and some straight legged deads to stretch the muscles out. All in all it was a good session and by the end my legs were exhausted. The rest of the day was spent relaxing and eating until the evening when i went to a 50th Bday party which I returned from at about 1am this morning. The buffet at the party had beef and turkey with new pots and some salad so it was a normal meal for me altho I was tempted by the puddings on offer but refrained as normal; I just went back for more meat!! Today is a rest day (except cardio this morning on my xtrainer) so will be spent around the house and we will also put the xmas tree up and decorate to get things a bit more festive. Tonight we are going out for a meal with some friends; dont know where yet but it will be fairly healthy. Next week is another busy week and sees my first week training with a partner so i will expect some super intense workouts leading into a slightly more relaxed xmas week until the 27th when it really does start to get serious!! J __________________ James Llewellin - A proud member of Team M.P:lift: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Sports Supplements tailored for You www.jamesllewellin.com Last edited by supercell; 28-01-2008 at 07:56 PM.