A couple of weeks ago I arranged to train with Dorian at Temple Gym in Birmingham. He offers personal training sessions when he’s available. It wasn’t cheap, but I can assure you, it was worth every penny!
I’ve been training hard for over 3 years now, I’m a personal trainer and WAS fairly confident that I always worked at maximum effort and that I knew my stuff. Well I was wrong.
The workout was insane! I can honestly say, I’ve never felt as exhausted as I did when I left Temple yesterday. During the workout there were points where I felt truly f*cked… I could have puked on numerous occasions.
Today my legs are usable… but only just. I’m already considering cancelling my clients tomorrow, as I think the aches will be ridiculous. I learnt far more than I expected too. Dorian is a very knowledgeable guy and he gave me a number of interesting tips. I’m now hoping I can use his advice and levels of training intensity to add some extra size quick.
We did legs (I let him decide, as my whole body was rested), here’s how it went…
Bike – 5mins
Dynamic Stretches – core, legs
Leg Ext – (focus on full contraction, pause and slow negatives)
- 1x 15 – moderate weight, not to failure
- 1x 10-15 – increase weight, to failure with small amount of help
- 1x 8-12 – Increase weight, to failure with spotting and focus on slow negatives
Leg Press – (focus on slow controlled movements, keep hips fixed)
- 1x 10-15 – moderate weight, almost to failure
- 1x 10-12 – added weight, to failure with limited spotting
- 1x 8-10 – added weight, to failure with forced reps (I was screaming by this point – quads felt set to pop)
Squats – (Not too deep, no lower than parallel, slow negative, power up)
- 1x 10-12 – moderate weight almost to failure
- 1x 8-10 – doubled start weight, to complete failure (was advised to wear a belt for this set… which I don’t usually. Quads seemed to work harder)
Rest 5mins (between sets, 1-2 mins as standard)
Prone Leg Curl (full range, hold and release slowly)
- 1x 10-15 - moderate weight almost to failure
- 1x 8-10 – much heavier weight, added spotting, forced reps and negatives!
Stiff legged Deads – (keep back arched, head up, slow and contolled)
- 1x 10-15 – Moderate weight, focus on hamstring tension
- 1x 8-10 – Doubled weight, focus on control, no spotting
Stretch
I’ve done similar workouts many times before. But the tutor, environment and increased intensity really made a difference! If you do this workout and don’t feel crippled, something is missing.
Oh, by the way, Dorian is still looking real thick and well over 200lb, still can’t train due to shoulder op. and thinks bog Ron will win the O… if he’s not injured.
