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This will be an 8 week program to add size to my legs. It only adjusts a single session of mine, which is my Thursday leg session. Here’s the article. https://www.t-nation.com/workouts/no-weights-big-wheels
Starting measurements:
Calves 14″
Thighs 22″
Bum 36 3/4″I only decided to do this on the morning of the 6th so my Monday leg session will change slightly after week 1. It’s called “No Weights” because the four exercises are all body-weight, and they are: Walking Lunges, Sissy Squats, Swiss Ball Hamstring Curls and Glute Raises.
Week 1
3 Dec
Back Squat – 3 x 6 x 100kg
RDL – 3 x 6 x 90kg
DB Lunge – 3 x 8 x 20kg
Lateral Lunge – 3 x 10 x 10kg (plate)
Single Leg Calf Raise – 3 x 10
Hollow Rock – 3 x 30 secs4 Dec
Bench Press – 6,6,5 x 85kg
Pull ups – 6,5,5 x 15kg
Push Press – 6,6,5 x 60kg
BB Row – 3 x 6 x 70kg
EZ Curl – 3 x 6 x 31kg
EZ French Press – 3 x 6 x 31kg
Hanging Leg Raise – 3 x 10Power Ball – 5 x 8 seconds per arm
Finger Extensions – 1 x 306 Dec
Walking Lunges – 5 x 60 per leg (2 mins rest, total 300)
Sissy Squats – 12,14,12,9 (total 47)
Swiss Ball HS Curls – 7,6,6,6,6,6 (total 37)
Glute Raise – 7,9,8,6 (total 30)I knew the walking lunges were going to be tough as I’ve previously done a GreySkull conditioning session that involved 140 lunges per leg and that left me wrecked. It took 15 minutes before I was ready to do sissy squats and my legs were failing while walking back from doing the lunges on a nearby football pitch. Sissy squats are easier than they look and certainly deliver on hitting the quads. The glute raise was a cool exercise I’ve never done before, my calf cramped in the final set.
Lunges are pre-determined and go up by 25 per week, which is nice in my format as it means I can do 5 x 65, 5 x 70, 5 x 75 etc. The goal of the other exercises is to beat your total each week. That won’t be hard in week 2 as I’ll have adapted really quickly to the lunges and 325 should be easier than 300 was this week. That’s why I didn’t opt for the Beginner/Intermediate lunges (50 in week 1) because I know I can adapt.
Here’s those Glute Raises:
7 Dec
Incline Bench Press – 3 x 6 x 70kg
DB Row – 3 x 7 x 35kg
Close Grip Bench Press – 3 x 6 x 70kg
Inverted Rows – 3 x 12
EZ Reverse Curls – 3 x 6 x 26kg9 Dec
Rowing Machine – 1000m in 3:50.6
I was ill today and so cut my session down to a single 1km row. My legs are SO sore from Thursday’s lunges, quads in particular. It’s taken me 5 days to be able to walk down the stairs properly and my quads are still painful to the touch. It’s possible I will be starting the next leg session still sore from the previous Thursday.
Week 2 (ill)
10 Dec
Back Squats – 3 x 4 x 100kg
Hip Thrusts – 3 x 6 x 70kg
Calf Raises – 3 x 1011 Dec
Bench Press – 3 x 6 x 80kg
Pull ups – 3 x 5 x 15kg
Push Press – 3 x 5 x 60kg
BB Rows – 3 x 6 x 70kg13 Dec
Walking Lunges – 5 x 65 per leg (3 mins rest, total 325)
Sissy Squats – 4 x 12 (total 48)
Swiss Ball HS Curls – 8,7,8,7,7,7 (total 44)
Glute Raise – 12,10,9,10 (total 41)Much better than last week, allowed an extra minute recovery for the lunges and recovered way quicker over the next few days.
16 Dec
Rowing Machine – 2 x 500m in 1:53.1, 1:53.9
Been ill most of the week which meant skipping upper body on the 14th as I had a chesty cough. Feel like I’m 1-2 days away from being better, will be training as normal from next week.
Week 3
17 Dec
Power Clean – 3 x 3 x 65kg
Back Squat – 6,6,6,4 x 105kg
Hip Thrust – 4 x 8 x 70kg
Lateral Lunge – 2 x 10 x 10kg
SL Calf Raise – 3 x 10 x 5kg18 Dec
Bench Press – 6,6,5 x 85kg
Pull Ups – 6,6,5 x 15kg
BB Rows – 3 x 6 x 70kg
EZ Curl – 3 x 6 x 33.5kg
EZ French Press – 3 x 8 x 31kg
Rear Delt Raise – 2 x 12 x 2.5kg
Leg Raises – 3 x 1020 Dec
Walking Lunges – 5 x 70 per leg (3 mins rest, total 350)
Sissy Squats – 13,13,13,11 (total 50)
Swiss Ball HS Curls – 13,7,8,7,8,7 (total 50)
Glute Raise – 12,11,11,11 (total 45)21 Dec
Incline Bench – 3 x 6 x 72.5kg
DB Row – 9,8,7 x 35kg
Inverted Rows – 3 x 16
Close Grip Bench – 3 x 8 x 70kg
EZ Reverse Curls – 3 x 8 x 26kg23 Dec
Rowing Machine – 3 x 500m avg 1:52.0
Decent week, think I could make Friday a higher volume upper body day. Felt apprehension before lunges because I know how much they suck, considering breaking it down into smaller sets but okay for now. It took around 30 mins to complete the lunges which is crazy, ~4 mins per set and 3 mins rest.
I had been hovering around 2600kcal/day and making steady progress but I got impatient and had some 2900kcal days, all the xmas treats at my office make that easy. Need to stay strict and not let my diet go to shit just because I’m “bulking”, keep it clean!
Below is 105kg back squat, I’m really getting in the groove now and it reminds me how much I love lifting heavy(ish) weights
24 Dec
Back Squat – 3 x 6 x 100kg
Hip Thrust – 3 x 8 x 75kg
Bench Press- 3 x 6 x 80kg
EZ Curls – 5,6,6 x 26kgI had to squash upper and lower body into the same workout. I was also having stock photos taken and the majority of reps involved a 1-2 second pause which made things tough.
26 Dec
Walking Lunges – 60,61,62,63,64,65 (375 total)
Sissy Squats – 12,10,12,12 (46 total)
Swiss Ball HS Curl – 11,9,9,10,10,8 (57 total)
Glute Raise – 12,12,11,11 (46 total)Crummy workout done at 9pm the day before it was scheduled as the 27th involved a 7am-10pm shift at work. I tweaked my right knee in the last set of glute raises which is my fault for having an awkward angle to the bar.
–Upper Body Pull up/Push up Challenge–
All upper body work is in another journal called Big Back, Big Chest, Real Fast
31 Dec
Power Clean – 3 x 3 x 70kg
Back Squat – 4 x 6 x 105kg
Hip Thrust – 4 x 8 x 85kg
Lateral Lunge – 2 x 10 x 10kg
Calf Raises – 3 x 10 x 5kg3 Jan
Walking Lunges – 8 x 50 (400 total)
Sissy Squats – 15,11,16,9 (51 total)
Swiss Ball HS Curl – 11,11,9,11,11,11 (64 total)
Glute Raise – 13,11,11,12 (47 total)Good session, legs have this cumulative fatigue from previous weeks so it’s starting to get harder to do the first set of lunges each week.
4 Jan
Carb Fasted AM Walking – 40 mins
Feel like the last few days I’ve been spilling over a bit with my calories, meaning I’ve eaten too much and I’m starting to store body fat. Wanted to get this in check so will add in walking and continue with rowing again.
Here’s the latest set of those Glute Raises
7 Jan
Power Clean – 3 x 3 x 75kg
Back Squat – 4,5,5,5 x 107.5kg
Hip Thrust – 4 x 7 x 90kg
Lateral Lunge – 2 x 10 x 10kg
Calf Raises – 3 x 11 x 5kgSluggish today, don’t know if the heavier power cleans took it out of me but I felt drained before I started. Possible this increase in walking lunges each week means I’m never recovering, it does feel like my legs are always heavy and not fresh.
10 Jan
Walking Lunges – 6 x 71 (426 total)
Sissy Squats – 14,14,10,14 (52 total)
Swiss Ball HS Curl – 14,12,12,13,12,12 (75 total)
Glute Raise – 12,14,12,12 (50 total)I even threw in a bonus lunge to make it a balanced session. Got in the groove with the other exercises but the lunges are really knackering me.
11 Jan
Carb Fasted AM Walking – 35 mins
Counting down the days until this is over, really dreading 450 & 500 lunges in the next fortnight.
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