I wrapped up phase 3 of my training on May 13 and then took a week off. My wife and child were both sick and I was feeling pretty run down too. Intense training when you are feeling ill will make you much worse. Immediately after training, the body's immune system is depressed as the body recovers from the exertion of training. In this weakened, state the body is at risk of infection. Frequent illness is a sign of overtraining for professional athletes. I keep my immune system strong by supplementing my diet with Greens+ Multi in the morning with a protein shake and 800mg of vitamin D with my evening meal.
This week I started phase 4. This is 'Old School Bodybuilding". I pick a body part - legs for example. I started with the leg press at approximately my 10RM (repetition maximum). For me this was 720lb (my legs shouldn't be this skinny). I press it as many times as I can (11 times), rest 10 seconds and do it again (3 times), and again (2 times). Then I drop the weight to 540lb and repeat, then drop it to 450lb and repeat. Then I do it all over again.
I then moved on to the seated leg extension where I did a single leg extension of 90lb to failure at 16 reps, then extended it by lifting with 2 legs and lowering with 1 for 6 more reps. I only did one set.
I did the same thing for my hamstrings (back of legs). I started with the laying leg curl at approximately my 10RM, which was 170lb and followed the same plan as the leg press. I then finished with a single leg leg curl to failure.
I am very sore.
