On Jan. 23, 2023, the four-time reigning Classic Physique Olympia champion, Chris Bumstead, took to his YouTube channel to share his first vlog since that competition. The recording, which took place on Jan. 18, 2023, covered what his current leg day consists of just over one month after winning bodybuilding’s grandest show.
Bumstead also updated his 2.84 million subscribers on the status of his left biceps, of which images went viral online regarding its shape that suggested he sustained an injury. Spoiler alert: he did, but has since been getting stem cell treatments to help with his recovery. He shared more details in the video below; check it out:
[Related: Six-Time Figure Olympia Champion Cydney Gillon’s Leg Day Doesn’t Need Heavy Weights]
Chris Bumstead’s First Leg Day Post 2022 Olympia
Bumstead warmed up with some quad stretches before making his way to the lying leg curl machine. However, before performing any sets, he admitted to the cameraman that he had felt tired and weak since leaving Las Vegas, NV. The first movements shown on camera were single-leg extensions superset with leg curls.
After working to failure, Bumstead performed narrow-stance leg presses with his feet positioned on the lower section of the platform to bias the quads. He reached maximum knee flexion with each rep before hitting single-leg presses with similar foot positioning.
I’m rebuilding right now.
Standard barbell squats with a shoulder-width stance followed. He warmed up with 135 pounds to get a sense of his joints at the bottom of the squat. He added 90 pounds with each subsequent set and moved through slow and controlled reps.
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To get blood into his knees, a constant concern for Bumstead, he performed walking lunges with a 70-pound dumbbell in each hand. His pacing on the lunges was consistent, as though moving on beat. He finished his session with heavy seated calf raises. Bumstead feels his calves are an area he needs to improve as the rest of his physique being brought up left them behind.
Although he stressed his concerns about being lazy post-Olympia, Bumstead acknowledged that part of how he continues to improve his physique year after year at the highest level is because he gives his body the requisite rest he needs. Sometimes that manifests in the form of a month away from the gym. Bumstead’s awareness of his body remains sharp even if his motivation is dulled. He has a long off-season ahead with the 2023 Olympia scheduled for Nov. 2-5, 2023, in Orlando, FL.
Featured image:@cbum on Instagram