Pure Pain

Pure Pain Wheels are my favorite thing in the world to train. Here's a workout that will make you cry out for your mommie. Don't even attempt this madness if you can't handle extreme soreness.

I suggest you go for a short jog to warm up your legs for the incredible beating they are about to receive. When you've warmed up and stretched hit the gym.

Squat: (Rear)

            45 lbs. x 10 reps (bar)

            1 set lightweight x 10 reps (Apr. 30% of max.)

            1 set moderate weight x 8 reps (Apr. 60% of max.)

            2 sets heavy weight x 5 reps (Apr. 80%-90% of max.)

*Begin with the bar and move to a lighter weight with minimum rest. Perform a moderate weight set before moving to your two heavy work sets. If you must wear knee wraps, only do so on your final work sets. Remember, stay tight and squat below parallel to develop that deep explosive power from your hips, glutes and thighs.

If you can still walk head over to the water fountain, catch your breath, try to stop those fireworks going on in your brain and get ready for some more torture.

Leg Extensions:

            3 sets light-moderate weight x 15-20 reps

*Keeping the weight relatively light will allow you to burn off the unwanted lactic acid build up in your muscle tissue.

Leg Curls:

            3 sets heavy weight x 5 reps

*Just forget about the pain in your legs. You might only get 2 or 3 reps on your last set but that's ok. Just keep it hardcore.

Barbell Shrug:

            1 set light-moderate weight x 12 reps
            1 set moderate weight x 12 reps
            1 set moderate-heavy weight x 10 reps

*I know your asking Why do traps in a leg workout? The answer is a simple. My traps get sore from supporting the bar during squats. I figure that I might as well burn it out a little bit more and get a good trap workout at the same time.

That's it, in about an hour and a half the endorphins will be gone and the real soreness is going to kick in. My advice? Take an Advil and try not to move and avoid stairs at all costs.

Forcillo's Gym is based in Toronto, Canada James Forcillo can be contacted by email at forcillosgym@hotmail.com Back to the Workouts