I'm pretty new to MuscleMecca, but I spend more time on here than I have any other site. Anyway, I just got done me second competition in Philadelphia (about 3 weeks ago) and since then I've been raising my calories a lot, already put back roughly 15 pounds since my dried out contest weight (185-198). This year I'm going to try and put on anywhere from 10-15 pounds of solid muscle. Of course, fat comes along with that, so I'm shooting to be around 220 pounds before I start dieting for my shows next summer. I think this is definitly a feisable goal with solid nutrition, rest, and HEAVY LIFTING!! YEA BUDDY!!
Onto the lifting! Yesterday I lifted Legs. My second heavy session of legs since the contest. My strength is coming back from my last off season steadily. In the offseason I'm staying away from back squats as they didn't bring up my quads effectively. They made my hips and glutes bigger which I'm not looking for, so I'm switching to front squats, which I love!
1. Front Squats: 215: 8 220: 8 225: 8 230: 8 155: 20
2. Leg Press (narrow Stance) 300: 10 310: 10 320: 10 330: 10
I do those on a smith, lying on the floor with my legs in a narrow stance, heels on the bar. I bring the bar pretty low, until my knees almost hit my chest and then push to almost lockout. My gym doesn't have a plate loaded leg press so I have to resort to this, but it's not a big deal because my lower back doesnt get involved at all!
3. Lying Leg curl: 75: 10x9 80: 8x10
4. Stiff Leg Deads: 195: 8x8x8
I don't go real heavy on these, but I change the foot position each time on these to hit different parts of the hamstring slowly and effectively.
5. Smith Lunges (one leg at a time): 155: 8x8x8
I'm doing these really to bring up my hamstring to glute tie in. That was definitly a weak point of mine in competition.
I did this all in about an hour. Overall good workout, can't wait to work the wheels again!
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