Post by 1705total on Apr 10, 2007 21:21:02 GMT -5
Its Monday night, and my wife has just given me the green light to lift with my nephew tomorrow.
I email Mark and ask if he is up for a leg workout. "hell yeah!" is his reply.
I pick Mark up after work at 5:30 pm. The gym we train at is awesome. Its a hardcore dungeon type, located in leechburg PA.
(an old industrial town).
The only bad thing is that the gym is rather far away, but its hardcore and certainly worth it.
Its the only gym I know of thats has well over 4,000lbs in plates and dumbells that go up to 175lbs. (and there is no dust on them, meaning someone is using them!)
The drive is about 30 minutes long and during the trip we talk about the upcoming leg workout. Its easy to see that Mark is suffering from his diet. He is 14 weeks into and he has lost 50lbs!
We talk about his posing routine and how he looks.
We joke about how his girlfriend wants him to wear "hot pink" posing trunks.
We pull up to the gym. We grab our gear and use the key to open the door to the gym, and begin our decent into the Iron Pitt of hell.
All of the quipment is painted red which is fitting.
Today its a little crowed, but thats ok, Mark and I are feeling like its time to put on a show. Everyone who works out there is hardcore, and trains with intensity, but today school is in session and Mark and I are the teachers.
I believe in begining every workout with a power movement. I like to warm up with that same movement. So on leg day thats Squats!
135 for 8 easy reps, rock bottom
225 for 5 easy reps, again rock bottom
315 for another easy 5.
All reps are rock bottom ass the floor.
Now its time to get serious. I am feeling a little old and Mark is in the extreme part of his diet so out come the knee wraps.
2 more 45's are added to the bar.
405 for a set of 5. My first rep is slow. The knees crack, the lower back is begining to pump. Sweat begins to bead up on my forehead. The folks in the gym beging to stare in our direction. Not many folks squat let alone 405.
5 reps nice and slow.
Mark does his set, 5 reps nice and slow. So far we are silent, and methodical in our approach.
Next set. 2 more 45's are added. Knees are wrapped tight, everyone has stopped to stair at us. I get under the bar. I unrakc the weight, I look into the mirror and stare at myself in the eye. Its time.
First rep, nice and clean,
Second rep, I let out a yell, yeah baby I am going down again.
third rep, "yeah I got this bit*h" I yell!
Now its Mark's turn.
First rep, really slow but he gets it on his own,
then he looks into the mirror.....
I yell "come on Mark, show em what you got, who else is doing this!"
second rep down and up.
Then he racks the weight.
Now that the power movement is over the fun can really begin.
Leg extension 100 lbs for 30 reps supersetted with dumbell lunges (45's) on a block 8" high.
I get my 30 reps, lactic acid building up. I go to the lunges, dear God in heaven why am I doing this. I'm not counting reps, just going for the burn. The squats poured the gasoline on the legs, this superset is throwing the match onto the gas.
When I cannot do another rep I drop the dumbells and keep going.
Now its Mark's turn, 30 reps of extensions, viens popping out of his arms, shoulders and forehead! I'm screaming at him, push it!
He gets his 30 and does the lunges.
Poor Mark, no on told him I can't count for damn! I tell him 5 more reps, and count each rep 3 times before I proceed to the next number. He looks at me like he wants to kill me, or he loves me, I can't tell.
3 more sets just like the first.
WHen we are done I ask him if he wants to do another exericse.
"if you do" is his usual reply, the kid would walk on red hot coals if I told him it would put an inch on his arms.
We load up the leg press with 2-100lbs plates. I get in for my set. I do no less then 30 reps. My legs are screaming! I mean screaming. I can't move but the reps keep coming. I need to set the bar high for him. I'm huffing and puffing like a freight train, my legs like to pistons moving back and forth in a mad frenzy.
I can barely lock the wieght. Now my problem is I can't get out of the leg press. I have no more strength in my legs to walk! or stand! Mark helps me up.
Now its his turn.
I tell him, "look Mark, Im twice your age and 100lbs heavier. That means you need to 50 reps!"
Mark grits his teeth. I count off. I do not know how this brace young man does it but he gets 50! looking as bad as I did, except he can stand!
Onto calves 3 super sets of seated calf raises followed by standing calf raises.
We play a trick on each other. During the seated calf raises if we can't lock the stand in place we got to another 10 reps. talk about Pain!!!!!
We manage the 3 supersets!
One of the other guys at the gym comes up to us and say " i do not understand how you guys can train legs that hard. I could never do that."
Mark and I just smile.
We are walking like frankstein, just moving our legs at the hips for fear if we unlock our knees we will crumble to the ground.
We look up the 15-20 stairs we need to climb to get out, and trudge up them.
Yeah leg day is awesome.
I email Mark and ask if he is up for a leg workout. "hell yeah!" is his reply.
I pick Mark up after work at 5:30 pm. The gym we train at is awesome. Its a hardcore dungeon type, located in leechburg PA.
(an old industrial town).
The only bad thing is that the gym is rather far away, but its hardcore and certainly worth it.
Its the only gym I know of thats has well over 4,000lbs in plates and dumbells that go up to 175lbs. (and there is no dust on them, meaning someone is using them!)
The drive is about 30 minutes long and during the trip we talk about the upcoming leg workout. Its easy to see that Mark is suffering from his diet. He is 14 weeks into and he has lost 50lbs!
We talk about his posing routine and how he looks.
We joke about how his girlfriend wants him to wear "hot pink" posing trunks.
We pull up to the gym. We grab our gear and use the key to open the door to the gym, and begin our decent into the Iron Pitt of hell.
All of the quipment is painted red which is fitting.
Today its a little crowed, but thats ok, Mark and I are feeling like its time to put on a show. Everyone who works out there is hardcore, and trains with intensity, but today school is in session and Mark and I are the teachers.
I believe in begining every workout with a power movement. I like to warm up with that same movement. So on leg day thats Squats!
135 for 8 easy reps, rock bottom
225 for 5 easy reps, again rock bottom
315 for another easy 5.
All reps are rock bottom ass the floor.
Now its time to get serious. I am feeling a little old and Mark is in the extreme part of his diet so out come the knee wraps.
2 more 45's are added to the bar.
405 for a set of 5. My first rep is slow. The knees crack, the lower back is begining to pump. Sweat begins to bead up on my forehead. The folks in the gym beging to stare in our direction. Not many folks squat let alone 405.
5 reps nice and slow.
Mark does his set, 5 reps nice and slow. So far we are silent, and methodical in our approach.
Next set. 2 more 45's are added. Knees are wrapped tight, everyone has stopped to stair at us. I get under the bar. I unrakc the weight, I look into the mirror and stare at myself in the eye. Its time.
First rep, nice and clean,
Second rep, I let out a yell, yeah baby I am going down again.
third rep, "yeah I got this bit*h" I yell!
Now its Mark's turn.
First rep, really slow but he gets it on his own,
then he looks into the mirror.....
I yell "come on Mark, show em what you got, who else is doing this!"
second rep down and up.
Then he racks the weight.
Now that the power movement is over the fun can really begin.
Leg extension 100 lbs for 30 reps supersetted with dumbell lunges (45's) on a block 8" high.
I get my 30 reps, lactic acid building up. I go to the lunges, dear God in heaven why am I doing this. I'm not counting reps, just going for the burn. The squats poured the gasoline on the legs, this superset is throwing the match onto the gas.
When I cannot do another rep I drop the dumbells and keep going.
Now its Mark's turn, 30 reps of extensions, viens popping out of his arms, shoulders and forehead! I'm screaming at him, push it!
He gets his 30 and does the lunges.
Poor Mark, no on told him I can't count for damn! I tell him 5 more reps, and count each rep 3 times before I proceed to the next number. He looks at me like he wants to kill me, or he loves me, I can't tell.
3 more sets just like the first.
WHen we are done I ask him if he wants to do another exericse.
"if you do" is his usual reply, the kid would walk on red hot coals if I told him it would put an inch on his arms.
We load up the leg press with 2-100lbs plates. I get in for my set. I do no less then 30 reps. My legs are screaming! I mean screaming. I can't move but the reps keep coming. I need to set the bar high for him. I'm huffing and puffing like a freight train, my legs like to pistons moving back and forth in a mad frenzy.
I can barely lock the wieght. Now my problem is I can't get out of the leg press. I have no more strength in my legs to walk! or stand! Mark helps me up.
Now its his turn.
I tell him, "look Mark, Im twice your age and 100lbs heavier. That means you need to 50 reps!"
Mark grits his teeth. I count off. I do not know how this brace young man does it but he gets 50! looking as bad as I did, except he can stand!
Onto calves 3 super sets of seated calf raises followed by standing calf raises.
We play a trick on each other. During the seated calf raises if we can't lock the stand in place we got to another 10 reps. talk about Pain!!!!!
We manage the 3 supersets!
One of the other guys at the gym comes up to us and say " i do not understand how you guys can train legs that hard. I could never do that."
Mark and I just smile.
We are walking like frankstein, just moving our legs at the hips for fear if we unlock our knees we will crumble to the ground.
We look up the 15-20 stairs we need to climb to get out, and trudge up them.
Yeah leg day is awesome.
