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Kris Gethin's Muscle-Building Trainer, Day 8

Week 2 of Kris Gethin's mass monster begins with a heavy leg day! You only have a finite amount of leg days during the next 11 weeks, so make every one count.

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This week, you'll continue to hit Neil Hill's Y3T-style training with Kris Gethin. You'll be training with a little more volume than you did last week, so get ready to sweat and struggle. The extra sets and extra reps are going to take a toll on your body—but that's a good thing. You're here to grow!

Weigh yourself today right when you wake up. Hopefully, you'll see the scale moving in the right direction. If it's not, take a look at your nutrition. Are you eating enough? If you think you could use some more calories, bump up your food intake a bit, but make sure you add clean calories. Stuffing yourself with doughnuts won't provide the right type of fuel or macros to grow muscle and stay lean.

Get your mind right for this workout. It's going be a tough one! Watch today's video to see how Kris fights through an injury to say on track to gains!

Day 8 legs and abs
Watch The Video - 13:42

Workout Notes

  • Warm up with active stretching and mobility before you get under a barbell.
  • Do a few lighter sets of squats before you put on heavy weight for the working sets.
  • If you're injured or are unable to do a movement, don't hesitate to look for alternatives.
  • Legs and Abs

    Barbell Squat

    2 sets of 14-18 reps
    Barbell Squat Barbell Squat


    Wide Stance Barbell Squat

    2 sets of 14-18 reps
    Wide Stance Barbell Squat Wide Stance Barbell Squat


    Leg Extensions

    4 sets of 14-18 reps
    Leg Extensions Leg Extensions


    Seated Leg Curl

    4 sets of 14-18 reps
    Seated Leg Curl Seated Leg Curl


    Hack Squat

    4 sets of 14-18 reps
    Hack Squat Hack Squat


    Seated Calf Raise

    5 sets of 18-20 reps
    Seated Calf Raise Seated Calf Raise


    Crunch - Legs On Exercise Ball

    4 sets of 10 oblique crunches and 10 regular crunches, 10-second hold between each set
    Crunch - Legs On Exercise Ball Crunch - Legs On Exercise Ball



    4 sets of 30 reps
    Crunches Crunches



    15-minute intervals: 3 min. easy, 1 min. hard
    Jogging-Treadmill Jogging-Treadmill

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    Read Gethin's Blog!

    Click here to go inside the mind of Kris Gethin

    Today has been bad! I’m a mixed bag. Undirected. Damn it.

    I already woke up feeling ****. My cold got worse yesterday and today wasn’t any better. I had been punching down fruits, coconut water, antioxidants, glutamine, etc. I figured I’d be okay. Today was leg day so my only concern was being able to give it 100%. People dissed me in the last video series because I didn’t squat during it. The truth is, I have Lordosis and was advised by several specialists not to squat over 5 years ago. But of course I can on occasion without any repercussion I haven’t had to justify my actions so I never bothered telling anyone. Today squats were first on my list that Neil Hill had designed for Y3T week 2. It would’ve been nice to show the viewer that I can squat…..and squat pretty heavy. I used to do 7 plates a side around 8 years ago but I later found more benefit by going lighter for more reps, and hitting leg press.

    I had taken my UN-KAGED pre-workout a little easier than planned and was buzzing to get into it hard but as I began warming up (following active stretches and foam rolling), I immediately felt the pain in my left knee that had been troubling me since earlier in the week. I had it ever since sat in a cross-legged position meditating. I figured I would work around it. I performed 20 reps with 3 plates a side with the hope of going up to 4 plates a side for the same reps…but it wasn’t to be. The pain began pinpointing on the concentric smack in the middle of the kneecap, as if it had a trauma bruise. I had no choice but to keep at the same weight for the following 3 sets but in a very slow and deliberate manner. I should’ve stopped altogether but my ego and fear of letting down the viewer got the better of me. I moved onto the following exercises and then raced out to the physio for a an examination and ultrasound. I don’t think I have torn any cartilage but doing stairs is impossible, as is getting up and sitting down from a chair. **** it! I am currently ice packing it and typing this a little high on anti-inflammatories. I pray I am healed before next Monday’s workout. I felt such a failure. I couldn’t give it my all. Apologizing to the camera sucked. I feel like I have sold-out to the viewer. I am supposed to lead them through battle and onto victory. Every day counts and today didn’t. I must be the only person in the world who go injured meditating. What a pussy.

    I’m going to stop it here for today. I don’t feel like talking I need to file these defective thoughts and realign myself for chest and triceps tomorrow. Tomorrow is another chance. I have to redeem myself.

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