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post #1 of 13 (permalink) Old 09-22-2007, 05:12 PM Thread Starter
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today's leg workout

I hate doing legs. If I don't vomit during the workout, I damn sure almost do afterwerds... I feel like complete shit after my 30 mins cardio. I am very tempted to rearrange and avoid cardio on leg day. I think I am doing a pretty strenuous workout, and it's the reason my leg strength is increasing so well. All my cardio is doing wonders for recovery after a set.

We change up some of the things depending on what I want to do. Today we went heavier on hack squats since they give me trouble. My form and execution are getting a lot better, and my limits are going up fast.

Today.........................

Sissy squat (ass down to a 6" box) alternating between my leg extensions:3 sets...
- 20, 25, 30

Lying hamstring curls: no rest set of 3...
- 110 x 10
- 90 x 10
- 60 x 20

Leg extensions alternated between sissy squats: 3 sets...
- 160 x 20
- 190 x 20
- 240 x 10

Leg press: 4 sets...
- warm-up 630 x 10 feet together, slow out knees to chest slow in negative
- 630 x 20 shoulder width
- 630 x 20 wide
- 810 x 10 shoulder width

Hack squat: 5 sets...
- 155 x 10
- 245 x 10
- 335 x 6
- 385 x 3
- 425 x 2

30ish minutes (with warm-up and cool-down) HIIT on stationary bike = 6.0 miles

What's your leg day look like? Post it up!

Quote:
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post #2 of 13 (permalink) Old 09-22-2007, 07:00 PM
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Depends on the day. I alternate leg workouts ever since I had my left ACL reconstructed.

I usually start off with squats on Smith machine
Stretch
135x8 for 2 sets
185x8
225x8
275x6
315x6
365x4
405x4 for 2 sets

Then leg curls
180x8
210(the stack) x6 for 3 sets

Leg extensions
180x8
260(the stack)x8 for 3 sets

Leg press
10 plates (5per side) for 12
12 plates x10
14 x 10
16 x 8
18 x 6 for 2-3 sets

Lunges with about 60 lbs on bar for 2 setx up/back

Roman chair squats with a 45lb plate for 3x8

Every other leg day I isolate and do one-legged excercises. I do the leg press with one leg with either 5 or 6 plates total for reps of 6-8, then I do the extensions and curls with one leg.
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post #3 of 13 (permalink) Old 09-26-2007, 08:21 PM
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525lb squat today fairly easy!!

Im going to look at squat suits tomorrow.

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post #4 of 13 (permalink) Old 09-26-2007, 08:26 PM
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Quote:
Originally Posted by GRAYHORSE
525lb squat today fairly easy!!

Im going to look at squat suits tomorrow.
Impressive! Height? Weight?
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post #5 of 13 (permalink) Old 09-26-2007, 08:45 PM
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Quote:
Originally Posted by 90redlx
Impressive! Height? Weight?

5'11" 190lbs

Squat is my weakest lift so i've been hitting it hard...
Hopefully a suit will also put my Deadlift over 600lbs.

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post #6 of 13 (permalink) Old 09-26-2007, 09:27 PM
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The past two weeks have been 4x8.

*warm up with light squats*

Squats - 4 sets of 495x8
Seated leg curl - 4 sets of 190x8
Leg extensions - 4 sets of 170x8 (one leg at a time)
Leg sled - 4 sets of 990x8

Standing calf raises - 4 sets of 180x8 (one leg at a time)
Donkey raises- 4 sets of the stack and 3 plates
seated calf raises - 160x8

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post #7 of 13 (permalink) Old 09-26-2007, 11:11 PM
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Quote:
Originally Posted by GRAYHORSE
5'11" 190lbs

Squat is my weakest lift so i've been hitting it hard...
Hopefully a suit will also put my Deadlift over 600lbs.
For your size those are real good numbers. I've just been back for a month after about a year off. I'm 6'1" 225 and squat 275lbs for 6 reps, deadlift 425lbs(max). I never max on squat due to spinal fusion (11 vert. fused).
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post #8 of 13 (permalink) Old 09-28-2007, 08:05 PM
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No one does stiff legged dead lifts? They hit my hamstrings like no other...
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post #9 of 13 (permalink) Old 09-28-2007, 08:32 PM
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Quote:
Originally Posted by 4DRSS
No one does stiff legged dead lifts? They hit my hamstrings like no other...

No, but i do "good mornings" and you get the same effect.

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post #10 of 13 (permalink) Old 09-29-2007, 02:50 PM
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Quote:
Originally Posted by 4DRSS
No one does stiff legged dead lifts? They hit my hamstrings like no other...
They are a major part of my leg day.
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post #11 of 13 (permalink) Old 09-29-2007, 03:24 PM
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I was blessed with big wheels, so I never work them that hard.



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post #12 of 13 (permalink) Old 09-29-2007, 04:10 PM
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Quote:
Originally Posted by 96Cobra_Nate
I was blessed with big wheels, so I never work them that hard.
SO, I was blessed with a big cock, doesn't mean I don't work it out!
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post #13 of 13 (permalink) Old 09-30-2007, 10:58 AM
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Quote:
Originally Posted by Stangin4Lyfe
SO, I was blessed with a big cock, doesn't mean I don't work it out!
That was pretty good.



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