Wow, what a difference a week can make. Team Pro Sport Conditioning client Rose has made some dramatic improvements in the last seven days. All kinds of detail happening all over her body. There are some crazy striations appearing now that were not there last week. Some of my favorite physique descriptions – ripped, shredded, peeled – start to come to mind when I look at these photos. Rose has responded really well to a low carb, moderate fat, high protein approach this time out. And as I said, last week, Rose is so dedicated and has such a great work ethic that it makes my job pretty easy. For the past few weeks and from here on in, it’s basically been eat, sleep, train, pose, repeat.
Last night we trained legs. This was Rose’s second last leg workout before the show, so we killed it. We did a lot of volume, added in a couple of new exercises like Hack Squats and Reverse Hack Squats, and kept the rep range higher than normal for us, with most of the work sets in the 10-12 range. Rose still continues to make strength gains, which is pretty rare when you are dieting this hard. Three plates a side on the leg press for 10 solid reps was no problem for her.
I’ve posted the workout and an awesome back double biceps shot of Rose below. We’ll have one more installment of Rose’s journey to the Ontario’s next week. Come on out and support her – the show is being held during the Toronto Pro Super Show weekend June 17th-19th, at the Metro Toronto Convention Center.
|Exercise||Sets & Reps||Weight Used|
|45 Degree Leg Press||4 sets of 20, 15, 12, 10 reps||90lbs, 180lbs, 230lbs, 270lbs|
|Hack Squats||4 sets of 15, 12, 10, 10 reps||50lbs, 70lbs, 90lbs, 90lbs|
|Reverse Hack Squats
|4 sets of 10 reps||90lbs, 90lbs, 90lbs, 90lbs|
|Lying Leg Curls||2 sets of 10 reps
2 drop sets of 6, 6, 6 reps
70lbs, 55lbs, 40lbs
70lbs, 55lbs, 40lbs
|Seated Leg Curls||4 sets of 12 reps||50lbs, 70lbs, 80lbs, 80lbs|
|Stiff-leg Deadlifts||2 sets of 12 reps||65lbs, 65lbs|
|Standing Calf Raises||4 sets of 25 reps||135lbs, 135lbs, 135lbs, 135lbs|