Kris Gethin 12-Week Daily Trainer - Week 4: Day 28!
Prepare for this grueling leg workout with Kris Gethin and Neil Hill and start building those lead pipes!
Week 4, Day 28: Legs - 11:21
Week 4, Day 28: Leg Workout
Terms You'll Need To Know
Y3T - Yoda Training, 3 Weeks. Neil Hill's training system: 1st week consists of high weight with low reps, 2nd week uses medium weight with medium reps, and the 3rd week uses low weight with high reps.
Superset - performed when two exercises are done in a row without stopping.
Burnout Set - performed when an exercise is done in 10-rep sets continuously, moving from heavy weight to lighter weight between sets, until complete exhaustion or burnout.
Partial Reps - half of a full rep. Today, your partial reps will exercise the first half of leg extensions to focus on muscle activity during the beginning of the rep.
Resume normal sets:
Tips For This Workout Day
The Right Partner ///
- It's always good to find a partner who will challenge you, not slow you down - find someone who may be more experienced, stronger or more dedicated than you.
Mind Over Matter ///
- During your most difficult sets and reps, make sure to have a mental back-up to help you finish strong. A good mental back-up is unique for every individual - try imagining a loved one will be hurt if you don't finish your last few reps!
Partial Reps ///
- During your partial reps for leg extensions, make sure to only move the weight 4-8 inches, never allowing the weight to touch the bottom of the rack to keep your muscles working.
- The speed of partial reps is irrelevant as long as your reps are controlled.
Pre & Post-Workout Supplements
Kris Gethin's Full Diet Plan (PDF 456 KB)
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I'm all about pushing yourself to the limit, but 3 sets of 85 reps, superset with squats seems like an injury waiting to happen, especially for someone who is trying to get into shape.
Considering how light you have to go on these exercises to get 105 reps non-stop, the chances of you hurting yourself are slim... you frankly won't have the weight necessary to do so. This of course assumes your not trying to crank out 105 reps with what you normally use for 10.
This is gonna be a brutal way to start tomorrow off! looking forward to it! This is my second time through the program.
Lemme get this correct, In essence with it being a super set were doing 105 reps with the 2 excercises 3xs? A total of 315 reps? Then Leg extensions?
I'm losing some serious weight too. I'm down to 162.0 from 173.1. Over 11 pounds in 28 days is pretty crazy considering I'm not a big person. Feels so good. I love how reading posts such as yours give eachother motivation to keep pushing through this program. Plus the results are motivation enough.
Scares the $hit out of me doing this workout but I can't wait to destroy my legs tomorrow.
Ok I am a little confused as well, in the video he is showing to do only 1 set of each. Is it 3 sets of each? Like you do the 85 reps on the leg press then straight into the 20 squats then rest and do it 2 more times for a total of 315 reps?
That is exactly what I was wondering. I'm pretty sure that we should only do one complete set of 85 reps on the leg press being 20, 20, 20, 25 then jump straight into squats, not repeating the whole sequence again. But.. I would also suggest that depending on how good you feel after the whole superset then maybe another 2 supersets wouldn't be a bad idea to build those muscles.
You do three super sets, so yes, 315 reps.... then 3 sets of leg extensions with partials after the last set.
i did this workout and man i was waddling, and cramped up in my thighs the whole way home in the car not feeling it so much today though i guess i'm getting that DOMS stuff that kris talked about at the begining
you can really feel the weird tightness in your thighs like you would your calves its tomorrow and now i am feeling the soreness the sheet screwed me a little it didnt say resume normal sets so the leg extensions were part of the super set so all got super setted at once...yeah it was killer
You do 85 press plus the 20 squats (superset) a total of 3 times. I'm assuming that after your first superset you might need at least a couple minutes rest to catch your breath before continuing to your 2nd and 3rd superset.
Get Fit & Tone With This Great Combo!