Hey guys this is a leg day video I recorded yesterday, it shows the typical exercises we will be doing over the next few weeks. Usually we do 4 exercises in 3-4 sets but I like to change at least one exercise on a weekly basis. I feel like as long as we are targeting the muscles we want to work out it doesn’t matter if we’re doing different exercises. To give you an idea of what I am talking about I will explain to you what we have done for leg day in the past 3 weeks, so we always do squats for 3 sets and increase the weight in each set, we always do the leg press for 3 or 4 sets of 10 and we always do the seated calf raises for 3 – 4 sets of 10-20 reps. What we change is the 4th exercise every week, week 1 it was barbell lunges, week 2 it was Romanian dead-lifts and this week it was the leg extensions and lying leg curls. Next week we may do lunges again.
Here is the leg day workout video:
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I have been noticing that since I have been back at the gym, my recovery period has been decreasing by this I mean during week 1 I felt the pain/effects of leg day for the whole week, week two things got better and week three although I can still feel that I trained legs yesterday I feel a lot better than the other weeks. We’ve squatted up to 110 kg (243 lbs) and leg pressed up to 180 kg (397 lbs) in plates not counting the weight of the machine for 10 reps so its not like we are lifting light weights. The plan is to first build up our strength and get used to the weights which is happening, then the next step will be to increase the frequency of training each body-part to twice weekly whilst still lifting relatively challenging weights.
Before Pics
I also want to share before pics of the guys I am training with so you can see how their bodies change/develop over the next few weeks. I will be recording other workouts with them and be taking progress pics along the way.
Sizwe – 15 years old – 134 lbs (61 kg), 5’9″
Siya – 16 years old – 154 lbs (70 kg), 5’11”-6’0″
Me – currently 174 lbs (79 kg), 5’11”
I couldn’t take Banele’s before pic because his mother fetched him before we finished our workout, you would be surprised how often one of these guys parents request them before we even start a gym session. My mom did not understand my obsession with gym either but she realized that its important to me.
