Quote Originally Posted by BABY1 View Post
Today starts the first week of he 3rd phase. Week 9 of 12 and then I will figure out where I am going from there. Because I needed to go easier on my joints, this is the workout that was supposed to be done. I did everything but just did jump roping, and jacks, for the high intensity part. Feeling good and starving! I did eat the hunk of bread with butter that came with my large Caesar salad, lol.

Mon: Quads & Calves

Leg Press (shoulder stance) 3 X 15, super-set with Squat Jumps 3 X 15

Single-leg BB Split Squat (each side) 3 X 15 + 1 min jump rope as active rests

Alternating Walking BB Lunges (10 down, 10 back) 3 X 20, super-set with long jumps (10 down, 10 back) 3 X 20

Leg extensions 3 X 20, super-set with lateral bounds (side-to-side single leg hops) 3 X 20

Smith Machine Squats (place a plate under the heels to put an emphasis on the quads) 3 X 30
(I never did these with a weight under my heels and it did feel good. I thought it may put more stress on my knees, but I really focused on form and my quads...knees felt fine)

Standing Calf Raise 3 X 20 + 1 min jump rope as active rests

Calf Press on Leg Machine 3 X 20 + 1 min jump rope as active rests
baby1, i was just thinking. my training blocks are normally 12-20 weeks give or take. they shut down at 12 weeks if i feel beat up and run down or they go until i get to that point. what i do when i hit the end or get the feeling i need a break is: at the end we do a deload/full recovery period. we do a 4 day training split with low intensity cardio sprinkled in for an extra training day or 2. so if i am doing 5-6 days of cardio i will drop it to 4-5 and lower the time and intensity. my lifting goes down to only 4 days and it is all straight sets with nothing close to failure. i literally go in use a medium medium heavy weight and get a pump and i am done. more active recovery stuff and no intensity techniques. that way your body and your cns get a break and can recover but you dont regress and when you go back into your program you dont get beat all to pieces. this has helped me make really good progress over the last few years without getting really busted up. if you are feeling good though you can keep trucking along but when you feel it's time then you have to take that break. just an idea that popped into my head for you this am