Its leg day and since I stopped training heavy legs years ago I like to keep them hard and ripped so lets get the wheels turning:

Warm up
Single leg extensions- 3sets @ 60lbs 15 reps

Proper Squat motion

Squat leg press
540lbs- 3sets for 15 reps
Dropset
270lbs- 1set burn out

Smith Machine Squats
225lbs-3sets for 10 to 15 reps

Leg Extension
120lbs- 3 sets for 15 reps
Dropset
60lbs- 1set burn out

Hamstrings

Lying Leg Curl
140lbs- 3sets 15 reps
Dropset
70lbs- 1set burn out

Seated Leg Curl
120lbs-3sets 15 reps

When I train legs I like to pause at the top and hold on certain exercises for me I feel that I can get a quality workout with a higher rep workout and at the end if my legs feel like JELLO then Iam satisfied.

Posted in Rick Hagen | 2 Comments

Wow…I didn’t realize how hard it is to stay focused. Especially after a 6 month layoff its really hard. I started out very well & quickly got derailed. Its hard to attend parties & not drink alcohol or to eat junk food. Good thing I have my Proteinblitz products because it definitely keeps me from eating to much junk. The problem at hand is the late nights & alcohol. The junk food can be burned off with extra effort in the gym. The late nights & alcohol destroy any motivation to step foot inside the gym.

I’m at a point where I need to decide what’s more important to me, staying healthy & in shape or late nights & alcohol. I don’t need alcohol to have a good time & don’t need to stay out all night long. I definitely like the feeling of a hard workout over a hang over. I decided after this weekend I will stay 100% focused until new years. I should have made more progress by now. So I am not happy. This week I have made it to the gym 2 days only & that’s not going to fly with me.

If working out is not a priority then don’t waste the money & time thinking your doing something right. Supplements are very expensive & if your not taking care of your body outside the gym then your doing nothing but damage inside the gym. So we need to be all in or all out. You decide!

I can’t wait for my fresh start. The reason I choose after this weekend is because its my birthday. You have to celebrate on a birthday & new years Champaign is must to celebrate a new year but besides that its time to stay focused & workout hard. Thanks to Proteinblitz for keeping me motivated.

-Richard Lujan

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PROTIENBLITZ came out to support the America’s Finest City Marathon in San Diego, CA this past August 2009. Andy Ramirez interviewed the racers as they crossed the finish line and tasted PROTEINBLITZ for the first time. See the honest reactions of some of San Diego’s finest!

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This is my second full week back at the gym. With the combination of me starting work on the Monday of a holiday weekend took a lot out of me physically. Keep in mind I’ve been out of work for two months. So going from complete rest to working a 48 hour job & going to the gym really calls for protein high snacks. Nothing makes me feel better than Proteinblitz RTD’s & a piece of fruit.

This past week starting on Monday the 7th was some what of a struggle. On the holiday weekend I was out & about and did not get much rest. I did not drink alcohol I just lacked rest. The effects of no rest really caused my workouts to be half ass. For the whole week I worked out only 3 times. I was just too burnt out from the weekend.

If you really want to see results from working out you need to follow the steps I talked about last week & get adequate rest.  A good nights rest & daily naps are just as important as your diet & your work out routines. It is suggested that 6 hours of a full nights rest does your body better than 8 or more hours of interrupted rest. During the time we sleep our bodies are recovering & repairing all the hard work we do in the gym causing our muscles to grow & get stronger.

As I was saying this past week of no rest really affected me. Made it to the gym 3 times but I was not motivated because I forced myself to go workout as opposed to actually looking forward to workout being well rested. Not only was I not motivated to workout but I didn’t even want to follow my diet. I’m glad that I have my Proteinblitz powder & RTD’s. It really helped me keep protein in my body as I skipped whole meals this past week.  Like I’ve said if your serious about seeing results you need to be dedicated in all aspects of this game. Breaking any one of the guidelines is a set up for failure.

This weekend I took it easy. I feel well rested & am looking forward to my workouts this week. Its ok to have one bad week but don’t let it happen consistently. I actually don’t feel too bad from this past week but I’ve learned my lesson to stay well rested. I’m looking forward to going hard this coming week. No more distractions , I am on a mission.

Stay posted for further updates on my progress.

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