Apologies for the lack of posts, its been a very rough week. Muscle camp and the female 4 week challenge is still going ahead next week but will be starting on Friday. As I’m sure you have noticed by now, I don’t mess about when it comes to results and these camps won’t be any different. Both will consist of 3 sessions per week with diet plans, motivation, discounted supplements etc., all included. I will do everything I can to get you the results you crave. It is as much a challenge for me as it is for the people taking part. I genuinely want all my clients to get the results they deserve. Places are very limited so throw me a mail for more info! Also, switched up my leg workout a little today and found it very effective. Really zoned in on the muscle I wanted to work and slowed every movement down. Tried to count 2-3 seconds on each part of the movement (especially the negative) which gave an insane burn. Here it is :- Back squats - 15, 12, 12, 10, 10 (last set drop-set to half the weight, 3 second count on the way down and 2 on the way up) Front squats - 2 * 12 Leg extensions - 6 * 15-18 (squeezing for a second at the top, last set drop-set) Dumbbell walking lunges - 4 * 12 each leg (used wraps this week to take the pressure off the grip and forearms, found I was able to focus more on the areas I wanted to hit) Leg press - 4 * 15/10 (drop-set on every set, 3 seconds on the negative, 2 pushing out) Single leg hamstring curls - 5 * 12-15 each side Smith machine calf raises - 5 * 15-18 (2 second squeeze at the top of the extension)
Posted on: Sun, 31 Aug 2014 18:17:46 +0000
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