Upload
paul-r-winn
View
96
Download
1
Tags:
Embed Size (px)
Citation preview
HomeSubscribe
Bike Maintenance
The Official Weldtite Blog
Squatting is king! Are you brave enough?September 25, 2014
Hey guys, here’s a leg workout that I’ve been doing once a week for the last two weeks. It’s excellent as it truly stimulates growth in the entire legs and glutes. The trulyamazing thing about this workout is that IT IS PERFECT for both men and ladies. Train light and it will tone and rip up both the legs and your ass. Train heavy and itreally will build both muscle AND great mass. The choice really is yours. Can I also point out the importance of training legs. Training legs encourages the production ofthe body’s growth hormone which will of course create your upper body to grow.
Before we take a look at the workout, there’s one lifesaver that I can’t recommend highly enough AND that is… KNEE SLEAVES!!! These really do protect and cushionthe knees and allow you to go heavier. Being a lifelong natural bodybuilder, biker AND jet ski rider, I can’t recommend these enough. I’m using the Swedish brandREHBAND and their quality is fantastic.
OK… Ladies and Gentleman, Hipsters, Dudes and Bikers may I present to you…
THE TOM PLATZ INSPIRED LEG WORKOUT!
This workout is strictly for a maximum of six weeks and minimum of four weeks only.
As ever, make sure you’ve got some great pumping tunes blasting to your headphones from your iPhone – IT’S ESSENTIAL. The playlist is included a little further on!
This workout will take no more than 60 minutes. I remember during my early competing years in Liverpool, Brookside actor and general Mr Mens Health fitness legendPhilip Olivier monitoring my workout times, and boy, was I in trouble if I worked out for more than 59 minutes! A clean diet is always essential for bikers and whenperforming any of my workout programmes.
I’ve decided to include the weight that I use at present (since I’m bodybuilding, I’m increasing the weight each week and going relatively heavy – PLEASE DONOT copy my weight but find a weight setting that works for you – light for toning & ripping – heavy for bodybuilding / creating mass).
SQUATS
WARM UP SET… 1 set of 12 reps (10kg per side)
120 seconds rest
1 set of 10 reps (20kg per side)
120 seconds rest
1 set of 8 reps (22.5kg per side)
90 seconds rest
1 set of 8 reps (25kg per side)
90 seconds rest
1 set of 6 reps (27.5kg per side)
90 seconds rest
1 set of 6 reps (27.5kg per side)
90 seconds rest
1 set of 4 reps (30kg per side)
60 seconds rest
1 set of 4 reps (35kg per side)
60 seconds rest
LEG EXTENSIONS
WARM UP SET… 1 set of 12 reps (70kg)
60 seconds rest
1 set of 10 reps (120)
60 seconds rest
1 set of 10 reps (160)
60 seconds rest
1 set of 10 reps (200)
60 seconds rest
1 set of 10 reps (200) THEN DROP TO 160 and do to failure, then drop to 120 and do to failure, then drop to 100 and do to failure AND CONTINUE TO 0
ROMANIAN DEADLIFTS
2 sets of 10 (25kg per side)
LEG CURLS
1 set of 10 reps (70kg)
60 seconds rest
1 set of 10 reps (80kg)
60 seconds rest
1 set of 10 reps (90kg)
60 seconds rest
1 set of 10 reps (100kg)
60 seconds rest
1 set of 10 reps (110kg)
60 seconds rest
1 set of 10 reps (120kg)
60 seconds rest
STANDING CALF RAISES
3 sets of 50 reps going heavy, heavy, heavy.
After this, I’ll train my ABS for five minutes with some bent over HEAVY HEAVY HEAVY cable crunches.
And that’s it, you’re done.
Now rush to the locker room, grab some fast acting carb fruit (for me, it’s gotta be watermelon, strawberries and raspberries) and a protein shake and hit the shower!
If you have any questions about any of our Weldtite blogs or just want to workout/bodybuilding/cardio/ fitness advice, please feel free to message me [email protected]
Cohn’s latest legs and dieting workout can be seen in HD here…
https://www.youtube.com/watch?v=_aMiJLOo3kU
AWAKE ON THE WILD SIDE – Paul’s FLAVAS…
My HOT gym playlist and where to buy and download them from…
I’m loving these tunes right now…
Sadly, it’s been a few months since I’ve heard anything new that really does it for me, so, I’m rocking out to these Crowd Classix…
Crowd classics
Feeder – Just a day
SEE IT…
https://www.youtube.com/watch?v=3wzqGI_4fIM
FEEL IT HEAR IT…
iTunes
The Rockford Files – You sexy dancer
SEE IT…
https://www.youtube.com/watch?v=1UmhrZk3aVk
FEEL IT HEAR IT…
Vinyl
Windjammer – Tossing and turning
SEE IT…
https://www.youtube.com/watch?v=Kj8U6BYp2sg
FEEL IT HEAR IT…
iTunes
Van Halen – Why can’t this be love?
SEE IT…
https://www.youtube.com/watch?v=STVcNX7anGU
FEEL IT HEAR IT…
iTunes
Blink 182 – What’s my age again?
SEE IT… Craziest music video ever!
https://www.youtube.com/watch?v=K7l5ZeVVoCA
FEEL IT HEAR IT…
iTunes
Kim Wilde – Say you really want me
SEE IT
https://www.youtube.com/watch?v=XMRZ9kINyDs
FEEL IT HEAR IT…
iTunes
Cool down – BEATS FROM THE SEASHORE…
So you’re tired after that workout? Put these tunes on your iPhone and drift off to a beach house somewhere warm after a day of surfing…
Closed Paradise – Get your bearings
SEE IT…
https://www.youtube.com/watch?v=N29MKoEAWAc
FEEL IT HEAR IT…
Soundcloud
https://soundcloud.com/closedparadise/closed-paradise-get-your-bearings?in=closedparadise/sets/closed-paradise-on-the-nature-of-things-ep
RADIO APPS / iTunes
Studio 54 – Remember the NYC Nightclub? This is it! (Tune in radio app)
Ibiza Sonica (iOS app) This is my favourite radio broadcasting 24 hours a day from the beautiful lil white island of Ibiza! It’s like being in Ibiza just listening to this realgem!
Words – Paul Winn
Model – Cohn
Cohn’s latest legs and dieting workout can be seen in HD here…
https://www.youtube.com/watch?v=_aMiJLOo3kU
Leave a Comment
Name *
E-mail *
Website
Submit
Previous post: MANX END TO END MTB RACE 7TH SEPTEMBER 2014
Next post: Fort William Round 5 Scottish Downhill Series
Archives
January 2015December 2014November 2014October 2014September 2014August 2014July 2014June 2014May 2014April 2014
March 2014February 2014January 2014December 2013November 2013October 2013September 2013August 2013July 2013June 2013May 2013April 2013March 2013February 2013January 2013December 2012November 2012September 2012August 2012July 2012June 2012May 2012April 2012March 2012February 2012January 2012December 2011November 2011October 2011September 2011August 2011July 2011June 2011May 2011
Categories
Bike MaintenanceBike RepairBiking newsLubricationPuncturesRacingReviewsTest CategoryToolsTop TipsUncategorizedWeldtite
Search
To search, type and hit enter
Tags
advice Bike Cleaning Bike Lubricants Bike Maintenance Bike racing bike repair Biking Bradley Wiggins charity Christmas competition
Cycling g-strings locations Mountain Mayhem national bike week News official review team Puncture Repair Punctures pure racing reviews team hammer tf2 tips Tools Tour of Britain
Tyres Weldtite Endurance Team winter WXC
Subscribe
Stay up to date with our posts by subscribing to our RSS feed below.
Subscribe
Get smart with the Thesis WordPress Theme from DIYthemes.
WordPress Admin