Arnold BluePrint, Week 4, Day 3


Heading into day 3 of the 4th week, baby. It’s legs today, something a lot of guys put about 10% effort into. Take a look at youtube, and look up, say, Dorian Yates 6-Week Blood & Guts Trainer. It’s broken into 4 different videos. The biceps video has about 100,000 views. The legs video? About 30,000.

So don’t be a bitch who’s afraid to work your legs. Working your legs will improve everything, and help you stand above the common guys who only do leg extensions and calve raises. Alright, let’s get it…

Pre-Workout: 60g of maltrodextrin, 30g of whey isolate, 2 caps of kre-alkalyn.

Leg-Press – 270×13, 13, 13

Rack-Pull – 135×8, 185×8, 225×9, 315×5 [I tried to pull 305 last week and couldn’t move it. So, imagine my surprise when I repped out 315. I know it was a bit higher, but I can’t imagine an inch would be that big of a difference.]

Hyper-Extension: 3 sets of 8

One-Leg Leg Press: 110×8 for 3 sets on each leg

Leg Extension: 125x 10, 8, 8
Sitting Leg Curl: 100×8, 8, 8 [these are done back to back, non-stop]

Standing Calve Raise: 110×13, 13
Sitting Calve Raise: 60×10, 10

During my last set or so, I mix 30g of dextrose with 30g of maltodextrin and down that. 5 minutes later I have 12g of BCAA with 2 caps of kre-alkalyn. 20 minutes after that I have 20g of whey isolate.

Did 20 minutes on the treadmill, at a pace of 2.2mph, with the incline at 8, then 9, then 10.

Caliber’s Good To Know: When you do lateral raises, there’s a few variants you’ll benefit from.

First up, sit on a bench side ways and do your lat-raises. You won’t be able to lower your arms all the way, and it’ll keep the tension on your delts and burn like hell. When you hit failure, sit the other day and keep going.

For the most part, lower the dumbells so your hands touch the side of your legs. Don’t bring them in front of you, doing so brings your traps into it.

When you raise the dumbells, don’t keep them level, tip them forward like you’re pouring out a pitcher of water. It’s a tip I read from a man known as “The Iron Guru”, Vince Gironda. Doing the raise this way helps isolate the middle delt.

Keep on keepin’ on, and I’ll see you guys tomorrow.


~ by Caliber Winfield on June 4, 2014.

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