What's up, James Grage here and we are diving into workout #3 of TRAIN LIKE ZANE, where we confront the beast that has been lurking in the shadows: LEG DAY! Now, this one has been a long time coming.
Many of you already know my story, a brutal car accident that left me with broken femurs, a shattered hip, a torn quad, and a slew of other injuries that's had me avoiding leg day for far too long. It's been a tough road, dodging mirrors and hiding beneath sweatpants, not wanting to face the scars and the muscle atrophy that stared back at me. But now, it's time to face the music, to step out of the shadows, with nothing but a lot of determination and some shorter shorts. Ha!
Let me level with you, this isn't about lifting monstrous weights or showcasing strength. No, this is about confronting fears, facing weaknesses, and reclaiming lost ground, one step at a time. It's about rebuilding, about bringing up a lagging part, not with reckless abandon, but with precision.
Here’s how we tackled the beast:
Leg Day: Push Workout
3 sets for each: a rising tide of weights with descending reps (12/10/8).
- Landmine Hack Squats
- Leg Press
- Leg Extensions
- Leg Curls
- Seated Calf Raises
- Standing Calf Raises
Abs - because no Frank Zane workout is complete without busting out the abs at the end. Frank’s golden rule? A minimum of 30 reps per exercise, but aiming for 100 if you can. Here's what we had for the day:
- Hanging Leg Raise
- Sit-ups
- 1-arm Cable Crunch
- Hyperextensions
This session had me sweating bullets, a baptism by fire, forcing me to confront the parts of myself I'd rather ignore. But remember, there's no growth in the comfort zone. We're here to evolve, to push past boundaries and to rise, stronger, more resilient.
Join me, as we shed the old and embrace the new, proving to ourselves that we have what it takes to rise from the ashes stronger. Until next time, stay strong, stay focused, and keep smashing those workouts.
-JG
Train Like Frank Zane Workout Series Overview:
I've gotten worn out on all the posturing and pontificating about training techniques, and what's "scientifically proven" to build more muscle, or who's doing it right and who's doing it wrong. So, I'm taking it old school, and getting back to the purity of training - focusing on tried and true exercises from the Golden Era of bodybuilding, that helped build some of the most iconic physiques ever - including 3x Mr Olympia Frank Zane. I've been talking to Frank over emails and video conference, to get his advice as I follow his exact workout split over the next several months. Along the way I'll share my feedback on the workouts, results, and all the advice, and tips, coming from Frank Zane himself.If you have questions for me, or something you'd like to see me ask Frank, then head over to "ASK JAMES" by clicking below:
https://www.jamesgrage.com/support/ask-james
Subscribe to receive the latest blog posts to your inbox every week.