Anyone Else do legs yet this week???

[Lumberg]

Sunday. First day back after 1-2 week layoff

Squats on Smith machine--no squat rack at my gym.

135X12
225X12
225X12
225X13

Lunges

45lb dbs x 16 strides each leg

RDLs (first time in several months and first time with short bar--feeling it out)

115x20
165x18
165x16


Still slightly sore today, which is DL day.

JC

 

[gimp]

Well,I'm working with a trainer to up my intensity for a few weeks. This is what he is making me do for legs, is it too much in your opinion? I'm used to doing heavy squats on the smith, in the 6-8 rep range, seems to have worked well. I think I have good leg genetics they are my biggest body part at 27 inches.
QUADS:
leg extensions- 4 sets 2x20, 1x15, 1x8
hack squats-5 sets 1x20,1x15,2x12,1x8
leg press-4 sets 1x15, 2x12, 1x8
Hams:
Leg curls 1x20,1x15,2x12,1x8
heels high on leg press- 3x20
stiff legged deadlifts-4x20
This workout is almost too much for me to complete, I puked half way through last time.

 

[needsize]

Well,I'm working with a trainer to up my intensity for a few weeks. This is what he is making me do for legs, is it too much in your opinion? I'm used to doing heavy squats on the smith, in the 6-8 rep range, seems to have worked well. I think I have good leg genetics they are my biggest body part at 27 inches.
QUADS:
leg extensions- 4 sets 2x20, 1x15, 1x8
hack squats-5 sets 1x20,1x15,2x12,1x8
leg press-4 sets 1x15, 2x12, 1x8
Hams:
Leg curls 1x20,1x15,2x12,1x8
heels high on leg press- 3x20
stiff legged deadlifts-4x20
This workout is almost too much for me to complete, I puked half way through last time.

My thoughts are that that is way too much volume, plus no squats either, I'd suggest picking two heavy movements, like regular squats and say hacks, do heavy low rep on one exercise, higher rep, 8-10 on the other. i find anything over 5-7 heavy sets for quads and I'm overtrained anyway

 

[Deepsquat]

My opinion it is too much...I m not sying you need to ultra abbrviate yopur workout like I am experimenting with...but hell, for the lat 10-12 years I have not done more then 10 total sets (including hams) for thighs...your over 20 ! ..Ask your trainer how many sets he thinks it will take to make you over train?? (hell, how many do you think)

 

[DrBones]

I did legs on Tuesday... had a pretty decent workout too

Squats
1 x 10 bar
1 x 10 135
3 x 5 185

forward lunges 45lb dumbell in each hand
2x8

Leg curls
3 x 7 150

Calf Raises
1 x 10 180
3 x 10 360


My legs felt jellowy when I was done.. I have bad knees.... so its really hard to go heavier than 185 without the clicking in the knees starting to piss me off... Is there anything you guys reccomend to prevent the knee from being such a bother. It is two days later and my knees are still quite soar... its right above the knee cap.. it almost feels like a muscle.. but its really hard to tell. I'm hoping it will just gradually get better as I get stronger..
Thanks
Ryan

 

[Deepsquat]

Sunday. First day back after 1-2 week layoff

Squats on Smith machine--no squat rack at my gym.

135X12
225X12
225X12
225X13

Lunges

45lb dbs x 16 strides each leg

RDLs (first time in several months and first time with short bar--feeling it out)

115x20
165x18
165x16


Still slightly sore today, which is DL day.

JC

Nice breif workout...but i would change gyms if you have no squat rack! (if you can)

 

[gimp]

Yeah,I think the workout I've listed above is too much. I mentioned this to my trainer but he states that in order to get good definition the workout is not overtraining? I've got big legs, my BF% is in the high teens since I've been bulking like crazy for 4 months,so of course there's no definition. But, shit I can't even complete the workout.. I'm new to training, about a year and a half, so I'm not sure if he's right. His legs are fucking ripped and huge, he must be doing something right he won his latest competition.

 

[Lumberg]

Nice brief workout...but i would change gyms if you have no squat rack! (if you can)

Thanks. I also did Saxons but those are not legs so I didn't include them.

Yes I try to keep workouts brief but exhausting--I go during lunch hour when time is limited so I take sets to failure whenever I can.

Here's the deal on the Smith machine--I agree totally, you're not the first to tell me this. However this gym is free (it's at work) and I am kind of transient (living with my mom while I buy a house) and I am not going to pay muchos dolares for a gym. I also like working out at lunch so I have after work to relax.

Once I buy a house I plan to have a power rack in the basement.

I just thought of something though, maybe they'll let me buy a power rack out of my pocket and put it in the gym here--hmm.

I see a lot of guys here doing leg extensions. These are bad news man. Of course the best way to get symmetric growth and strength is to do one leg at a time, and this is bad for the knee. There are lots of exercises that hit the quads that are much better for your knee, like hacks and any number of machines.

Just my 2 c

P.S. just got back from deadlifting, got 325 for 5 then 4 reps. Grip failed on the last one.

JC

 

[Y_lifter]

TODAY !

30 Min Cardio warmup on the Precor Crosstrainer

Machines
Leg Extensions
2 x 8 warmup
4 x 10
Leg Curls
2 x 8 warmup
4 x 10
Plate Loaded Leg Press
2 x 8 warmup
5 x 10
2 x 15 Drop sets
Hyper Extension (Back)
3 x 15

Plates and bars
Squats in the Power Rack
2 x 8 Warmup
4 x 8-10 @ 275 down low
2 x 10 Drop sets with 1/2 the weight

Seated calve raises
2 x 10 warmup
4 x 15
2 x 10 Drop sets
Standing Calve raises
4 x 12 each leg

Abs
Crunches
Swiss ball Situps

 

[strong island]

SQUATS (slightly below parallel)
*warm up*
bodyweight x 20(2 sets to get blood going)
135 x 15
225 x 5
275 x 1
315 x 1
*end of warm up*
365 x 5
365 x 5
365 x 5

FRONT SQUATS (slow reps, ass to floor)
235 x 10
235 x 10
185 x 10(drop set)
135 x 10(drop set)

LEG EXTENSIONS (2-0-2-1 tempo)
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15
50 x 50(drop set)

HACK SQUATS (feet close together, ass to floor)
270 x 15
270 x 15
270 x 15
180 x 15(drop set)....these fucking hurt!!

LYING LEG CURLS
6 sets 5-8 reps

SEATED LEG CURLS
4 sets 5-8 reps

STANDING LEG CURLS
3 sets 10-15 reps