Duda Bueno’s Leg Workout
Dudabuenofitness.com, (858) 952-4252
Today Duda took me to the World Gym in San Diego, CA. It is a hardcore training facility for bodybuilders. There is no air conditioning. There are no jacuzzis. It is not fluffy or gentle or kind. Neither was my workout!
First he had me do walking lunges up and down the parking lot. 50 steps in each direction, 4 times. (That’s 400 lunges kids.) This was my “warm up.” I had to keep my legs fairly far apart and when I dipped down my knee had to almost touch the pavement and I had to focus on pushing off my heels. When you use your heels you activate your glutes; when you use your toes you hurt your knees.
Next he had me do 45 Degree Leg Press at a fast pace. I had to keep my feet shoulder width apart. (When your legs are apart that works your inner thighs, when your feet are together it works the outside of your quads). I did 4 sets of 20 reps. The 1st set I did 90 lbs, 2nd set 135 lbs, 3rd and 4th sets I did 170 lbs. My legs kept shaking as he piled on the weight. For building muscle he said it was important to go as heavy as your body would allow.
This was super-set with Stiff Dead Lifts. I did 4 sets of 15 reps. The 1st set I just used the bar and the next 3 sets I lifted 65 lbs. I had to stick my butt out and bend over low enough so my glutes and hamstrings were engaged. Actually, they kind of felt on fire.
This was followed by the Hack Squat. I did 4 sets of 20 reps. The 1st set was just the machine (about 50 lbs.) and the next 3 sets were 70 lbs. I had to squat all the way down until the machine almost hit the ground to engage my glutes and then push off my heels. My feet were together. He wanted the reps to be as fluid as possible, but I have to tell you it was really hard. For two of the sets I had to pause for a few seconds before continuing.
The final exercise was the Leg Press. I did 3 sets of 20 reps lifting 100 lbs. This too almost killed me. Do I look like I’m going to cry? Why yes, yes I do. Know why? BECAUSE THIS IS REALLY F@#$ HEAVY!
When the lifting was done he had me go on the stepper machine for 45 minutes. But it wasn’t just a normal, walk on the stepper, 45 minutes. No, no. It was walk on the stepper at a level 8 for 4 minutes and then walk on the stepper at a level 12 for 1 minute and continue in this manner until the better part of an hour has gone.
Normally I resist using that white foam roller of pain to stretch after my workout. Not so today.
When I got back to my niece’s place I slept for 3 hours. My family laughed at me big time. But you know what? Who cares? I’m building my butt! Duda said if I really focus on my training and nutrition my glutes will lift in about 3 months, which is right around 20th high school reunion time. Let me hear you say, what! what!
If you are in the San Diego area and want to be trained by this guy you can reach him at (858) 952-4252. You can also check out his website at Dudabuenofitness.com
You may not be able to walk after working out, but your legs and ass will look awesome!
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