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Leg Day with The King
.JPG) Legs. The body part everyone dreads training due to how it saps your energy and literally leaves you unable to walk in the days that follow. You see it everywhere – guys walking around with big upper bodies, supported by two tooth-picks (“Bird-Legs”, as it is more commonly known).
But one man stands proudly above the rest: Keith Wong. He is aptly known as “The King”, for having the biggest squat in Singapore. Today, we take a fly-on-the-wall look at how the (self-proclaimed) best damn legs in the country are built.
Keith Wong walks into the gym. It is just another typical leg day for The King. The gym is crowded, but fortunately (and somewhat expectedly), the squat rack is empty. Hell, all the leg machines are empty. The King is pleased. He struts over to the squat rack and starts stretching.
Exercise 1: Squats
The King then sets himself in position. With an empty bar on his shoulders, he squats an easy 10 reps for his first warm-up set. Then he slaps on one 20kg-plate on each side, and squats it for one deep rep. He slaps on another plate on each side and does the same. Then another. And another. And yet another. The King is squatting up to 5-plates-a-side, but he looks far from exhausted. In fact, he doesn’t even break a sweat. He then loads a sixth plate and gets yet another easy rep. This is amazing. Finally, he loads a seventh plate. He grabs the bar, closes his eyes for a moment, and takes a deep breath. He sets himself up under the bar, and unracks it. The bar bends across The King’s massive traps from the 300kg loaded onto it. It is simply a sight to behold. The King squats deep, and pauses for a moment. People around stop whatever they’re doing and watch with bated breath. Then, in one swift motion, he explodes out of “the hole”. The bar jerks and bounces from the force. What superhuman strength! He racks the bar back and is done… at least with squats.
Exercise 2: Leg Presses
Any mere mortal would be exhausted, but The King is just getting started. He moves over to the leg press machine and slaps on 6 plates – an easy warm up set. Plate after plate is loaded on each set, cumulating to a total of 21 plates! What’s more unbelievable is that unlike squats where The King only did a single rep, The King gets 10 explosive reps on each set, even with the 21 plates! The King moves on, and we’re thinking he’s done with the heavy stuff, but boy, are we wrong.
Exercise 3: Hack Squats
The King then sets up the hack squat machine, loading 1 plate on each side. As expected, he gets 10 effortless reps. Gradually, just like the first two exercises, he adds more plates on each set, finally hitting 10 reps with 7-plates-a-side. And this is after heavy squats and leg presses! No wonder this Behemoth’s thighs are 33-inches! Now, we are waiting to see what the King has in store for himself next. He takes a nice long drink before heading off to another area of the gym.
Exercise 4: Leg Extensions supersetted with Leg Curls
The King is now in the machine area, where he checks out a few chicks on the glute-ham raise machines before getting back to business. He sets both machines up, starting off with a light weight for 10 reps. After 4 sets, The King is at the full-stack for both machines. He gets 10 powerful reps on the leg extension, then immediately hops onto the next machine and hits another 10 reps with the leg curls. This is simply mind-blowing. The intensity of this leg workout would leave any other person jelly-legged, but The King still seems in good condition, although he is drenched in sweat. “Done”, he mutters to himself. We think he’s gonna hit the showers, but, we thought wrong – again!
Exercise 5: Seated Calf-Raise
It appears he was only done with his upper-legs. The King now moves on to the seated calf-raise. Like all his other exercises, he gradually increases the weight on each set, finally hitting an impressive 7 plates for 10 reps! We look on, expecting him to hit another exercise, and he does not disappoint.
Exercise 6: Standing Calf-Raise
The King mutters to himself, “last one for the day”. He walks over to the standing calf-raise machine. Like the well-disciplined weight lifter that he is, he starts off with a few plates, before hitting the full stack for 10 reps. Then, he walks off… but soon returns with more plates to add to the weight stack. He then hits another 10 reps, and we overhear him saying “Done”.
But just you think he was finally gonna get a protein shake, The King walks into the cardio-area.
Exercise 7: Cardio
The King picks a sturdy looking exercise-bike, and puts in his earphones. Music blasts into his ears so loud we can hear it. Furious percussions and machine-gun like guitars… sounds like speed metal. Motorhead maybe? The King starts off slow for about a minute, then suddenly pedals like lightning for about 30 seconds. (This is known as Interval Training, where the exerciser cycles/runs at
intervals of slow and fast speeds.) The King repeats this cycle for about 5 times, before cooling down by cycling at a slow pace for about 3 minutes.
Now, finally, The King is truly done. He looks exhausted, but elated at the same time. Must be the endorphins. He walks to his locker, mixes a delicious looking protein shake in his NurtiFirst shaker bottle and downs it in a few gulps. He hits the showers, changes his clothes, and combs his sleek hair back. The King walks out of the gym, greeting the cute receptionist on the way out.
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