Day 15:Back & Calves
Over the weekend you went higher on fats to improve your hormonal response and get your testosterone and brain pumping. I hope you didn’t forget to drink plenty of water during your fast and throughout the rest of the day.
For Week Three you’re going to be performing giant sets during your weight-training workouts. For your Monday (Day 15) workout, you’ll complete two giant sets (3 exercises each) for back. Then, you’ll follow that with 3 sets of seated calf raises to target soleus, followed by your HIIT cardio.
Giant sets are one of the most intense weight-training moves for any specific body part. For this technique, you’ll perform three exercises for one muscle group, going from one exercise to the next without rest. The crucial element is to set up your space before you start. This will allow you to perform these moves without waiting for someone else in the gym to finish at a station you need. I’ve designed this workout to help you achieve this.
For your back giant sets, I recommend that you wear a belt to support your lower lumbar. The workout I want you to perform is more challenging than I thought before I performed it myself. Also, consider using wrist straps to help you work your back completely before your grip fails.
You can rest up to 2–2½ minutes between each giant set, but don’t forget to adjust weights for each subsequent giant set to make sure you reach failure during each of these giant sets.
Keep in mind that you only have five more weeks to complete this program. You are adding muscle mass even if you aren’t shedding noticeable body fat yet.
Don’t forget to take your Ferodrox. I like to split the dosage, and I prefer to take one capsule when I awake and then another before my workout.
, opens in a new tabKrisMBT training week3 day15.pdf
| Giant Set #1 | ||
|---|---|---|
Deadlift
Sets:
3
Reps:
10
Strategy:
Giant Set #1
|
 |
 |
Supported bent-over two-dumbbell row
Sets:
3
Reps:
10
Strategy:
Giant Set #1
|
 |
 |
Barbell Shrug
Sets:
3
Reps:
10
Strategy:
Giant Set #1
|
 |
 |
| Giant Set #2 | ||
Chin-up
Sets:
3
Reps:
10
Strategy:
Giant Set #2
|
 |
 |
Reverse-Grip Pulldown
Sets:
3
Reps:
10
Strategy:
Giant Set #2
|
 |
 |
Cable row
Sets:
3
Reps:
10
Strategy:
Giant Set #2
|
 |
 |
Seated calf raise
Sets:
5
Reps:
50, 40, 30, 20, 10
Strategy:
Basic, but increase weight for each set
|
 |
 |
HIIT
Sets:
1
Reps:
3
Strategy:
4 minutes easy/1 minute full intensity for a total of 15 minutes
|
POST WORKOUT
Recovery is everything—I can’t stress this enough. Make sure you get in RE-KAGED after your weight training, but before you hit your HIIT cardio. This will help reduce cortisol and the production of and damage from free radicals.
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