Jan 07

The Dreaded “Week Off” and Ensuing Leg Day Routine

Ferrigno Legacy Front MD Ian LauerAfter a strain of the gemellus in Karate class going into the final show of a long contest season I decided to take a week off of training.  This may not sound like a big deal, however for me it is monumental.  You see in 21+ years of training I have only taken a total of one month off.  But every once in a while you just have to take a moment to let your body heal.  This is something I say repeatedly so it was time to take my own advice. Coming off of this downtime, coupled with eating liberally during the holidays, my body was primed and ready for some serious workouts.

So what did I do?  I jumped back into the gym with both feet literally, with LEG DAY.  But how to attack the first day back?  After much deliberation (the drive time to the gym), while guzzling down my ProFight UNLEASH Mocha flavor pre-workout drink, I decided on German Volume for the majority of the exercises with light-moderate weight was the way to go especially coming off of the gemellus strain.



THE LIFTMuscle and Fitness 2012 Squat

Barbell Squat 10 sets of 10 reps with 135 lbs.

Leg Extensions 10 sets of 10 with 70, 90, 110, 130, 150, 150, 130, 110, 90, 70 lbs.

Leg Curls 10 sets of 10 reps with 50, 60, 70, 80, 90, 100, 90, 80, 70, 60 lbs.

Good Mornings 5 sets of 10 reps 95-135 lbs.

Leg Press 4 sets of 25 reps 3-4 plates per side.

Calf Raises on Leg Press 10×10 with 3-4 plates per side SUPERSET WITH Seated Calf Raises 10×10 with 135 lbs.

Standing Calf Raises on Smith Machine and Block 5 sets of 10 reps 140 lbs.


Following the lift I threw down a Tilapia and Saffron Rice IconMeal and washed it down with some ProFight Chocolate Pure Whey Complex.  Post workout nutrition is imperative.  This is how I am sure to maximize my clean gains from any given workout.

Don’t be fooled by the basic nature and light weight references of this routine. This lift is a killer when all of the reps are performed through a full range of motion complete with stretch and squeeze while maintaining total control!

So how did this workout fare?  Well first let me say that until my strain is 100% healed I won’t be performing any more Good Mornings.  Other than that it’s a winner.  I was already sore and cramping by the time I got home from the gym.  This “good pain” stuck with me for four total days.  It’s good to be back in the drivers seat.

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