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HOw do my legs look? And hows my leg routine

the.gladiator1987

the.gladiator1987

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Remembe,r you asked.
Just like the rest of you. Keep on working. Same as me.
How come you are mildly knock kneed? Physical prob or are you letting your knees cave in like that?
Why are you asking anyway? What are your goals.
If you compare your body and legs to the pics of guys on here you can plainly see that you should continue learning here and keep working hard and eating.
 
only thing that sticks out to me is you have no glute/ham dominant work like RDL or GHR...


on another note, why the hell do yu have a pink phone? lol
 
I really am not trying to be an ass but it is obvious.
 
You are definitely lacking size/definition in your quads. Probably more accurate to take a pic standing up anyway. Lying down on an angle might be a bit deceiving to the camera.

How long have you been seriously training your legs? Where are you hammy specific exercises? No curls? Straight-leg DL's? Anything?!
 
the.gladiator1987 said:
Heres my leg workout today. Im5'9" 188lbs

squat - 135x10, 225x10, 275x10, 315x4
leg press - 270x12, 360x12, 450x12, 540x12
hack squat - 50x12, 90x12, 140x8

http://i14.photobucket.com/albums/a316/hehateme00000/me2-1.jpg
http://i14.photobucket.com/albums/a316/hehateme00000/me1-1.jpg
http://i14.photobucket.com/albums/a316/hehateme00000/me-2.jpg
Click to expand...


I would lose either the hacks or leg press in favor of some serious walking lunge training. Unilateral leg work is under rated and walking lunges are a man maker of an exercise when the DBs get heavy. Do the lunges before the machines.
 
SouthernLord said:
I would lose either the hacks or leg press in favor of some serious walking lunge training. Unilateral leg work is under rated and walking lunges are a man maker of an exercise when the DBs get heavy. Do the lunges before the machines.
Click to expand...

Ok cool, thx for the advice guys. Ill replace hacks with havey db lunges
 
and drop the hack squats for front squats

are you hitting legs once a week right now? - they should be tough enough to hit with one exercise every day of the week.
 
When will you start working on your face bro?

Hahaha, don't be mad @ me I'm just following the band wagon here.


Now seriously, good old atg squats, front squats, walking lunges, plus the ham work will do the trick. You can do 2 sessions a week and alternating rep ranges, like low reps more sets one workout then high reps fewer sets the next one.
 
i could never understand why people take pics during workouts or under tension, you dont look like that standing relaxed. even under tension there are alot of weaknesses in your legs. just keep training and youll be fine.
 
are you gonna keep the pink ipod though? haha, just messin.

a lot of criticisms and suggestions... you prob got more defined legs (in general) than most here, however.

i agree though that heavy squats are the way to go. you have a madcow calc link in your profile. is that your current routine?
 
musketeer said:
and drop the hack squats for front squats

are you hitting legs once a week right now? - they should be tough enough to hit with one exercise every day of the week.
Click to expand...

every day of the week?

Could you provide an eg of such a routine.
 
pitbullrocco said:
are you gonna keep the pink ipod though? haha, just messin.

a lot of criticisms and suggestions... you prob got more defined legs (in general) than most here, however.

i agree though that heavy squats are the way to go. you have a madcow calc link in your profile. is that your current routine?
Click to expand...

im not on a 5x5 i just have that link cuz ill be starting soon. Im doing a routine Big_BK has for me, im getting stronger so its working but ill be doing a 5x5 soon. I love squats now i look forward to legs for the first time in my life
 
The pink phone may be forgiven due to the fine matching shin scars from deadlifts.

I'll echo extramile on the ham work. If you don't have a GHR at your gym, i'd suggest ghetto glute ham raises.

 
OneBreath said:
The pink phone may be forgiven due to the fine matching shin scars from deadlifts.

I'll echo extramile on the ham work. If you don't have a GHR at your gym, i'd suggest ghetto glute ham raises.

Click to expand...


haha thanks for noticing

btw its pink phone because i got it for free from my girl a palm treo its sick and worth having to tell people why i have a pink phone lolol

Those seem too easy One Breath, how do you make it harder? Or how about stiff leg deadlifts? Or the hamstring curl machine? lol jk bout the last one
 
the.gladiator1987 said:
haha thanks for noticing

btw its pink phone because i got it for free from my girl a palm treo its sick and worth having to tell people why i have a pink phone lolol

Those seem too easy One Breath, how do you make it harder? Or how about stiff leg deadlifts? Or the hamstring curl machine? lol jk bout the last one
Click to expand...

You adjust the difficulty by how much you use the ball for support. Trust me, you'll need it and they are not easy.

I personally stay away from SLDL because i do lots of deadlifts, rack deads, squats, etc and i don't want any more work on my lower back. Now if i wasn't doing all of the pulling then i would throw in SLDL and good mornings (with the preference for good mornings)
 
OneBreath said:
You adjust the difficulty by how much you use the ball for support. Trust me, you'll need it and they are not easy.

I personally stay away from SLDL because i do lots of deadlifts, rack deads, squats, etc and i don't want any more work on my lower back. Now if i wasn't doing all of the pulling then i would throw in SLDL and good mornings (with the preference for good mornings)
Click to expand...


Ill try them out, the ghetto glute ham raises. BUt ill add some good mornings in there instead of hack squats, so

squats
leg press
db lunges
good mornings/ghetto glute-ham raises
 
the.gladiator1987 said:
Ill try them out, the ghetto glute ham raises. BUt ill add some good mornings in there instead of hack squats, so

squats
leg press
db lunges
good mornings/ghetto glute-ham raises
Click to expand...

the hamstring is the bicep of the leg and you have 1 exercise a week for it? if you really want to be a successful trainer you should understand the physiology of the body and how exercises are implemented to force these muscle groups to grow. the workout you have there is so quad dominated, you will have posterior chain weaknesses that will cause imbalance problems.
 
timtim said:
the hamstring is the bicep of the leg and you have 1 exercise a week for it? if you really want to be a successful trainer you should understand the physiology of the body and how exercises are implemented to force these muscle groups to grow. the workout you have there is so quad dominated, you will have posterior chain weaknesses that will cause imbalance problems.
Click to expand...


The hamstrings are hit indirectly from the squats and lunges. then i have a whole exercise that goes heavy for it. We'll see if i have problems, thanks tho
 
considering you just really got into legs, I think they are pretty decent. But yes, a standing pic would be much more accurate.
My legs grow if the wind blows. They were my "genetic gift" I guess. When I was 14-16 i used to go to the gym and just hit the leg sled forever. That made a major difference.
My quads are 28" cold and out of shape:evil: But since a knee injury my right one is fucking 26" !!!!! Thats probably going to take me a year to get back.
 
joe d said:
lift 1
ass to the floor aquats

2
leg curls

3
leg extentions

finisher
barbell lunges
Click to expand...

^^^^^ yep......thats what I do right there. Only difference is I super set 2 and 3 and sometimes drop set both if i dont super. I do throw the sled in sometimes too with a high and wide foot placement to really hit my entire leg.
 
Burnthiscorpse said:
considering you just really got into legs, I think they are pretty decent. But yes, a standing pic would be much more accurate.
My legs grow if the wind blows. They were my "genetic gift" I guess. When I was 14-16 i used to go to the gym and just hit the leg sled forever. That made a major difference.
My quads are 28" cold and out of shape:evil: But since a knee injury my right one is fucking 26" !!!!! Thats probably going to take me a year to get back.
Click to expand...


Thanks bro, yea they arent impressive but i think they have potential since I just started working them out. 28" fuck thats huge!

here are my measurements

quads - 23"
calves - 15"
waist - 34"
forearms - 13"
arms - 16.5"
chest - 40"
shoulders - 49.5"

I want to look like this guy when its all said and done

http://www.weightlossdigest.org/images/tom_venuto_3.jpg
http://netboutique.co.za/images/Tom-Venuto.gif
http://www.jasongallant.com/images/2.jpg
 
the.gladiator1987 said:
Thanks bro, yea they arent impressive but i think they have potential since I just started working them out. 28" fuck thats huge!

here are my measurements

quads - 23"
calves - 15"
waist - 34"
forearms - 13"
arms - 16.5"
chest - 40"
shoulders - 49.5"

I want to look like this guy when its all said and done

http://www.weightlossdigest.org/images/tom_venuto_3.jpg
http://netboutique.co.za/images/Tom-Venuto.gif
http://www.jasongallant.com/images/2.jpg
Click to expand...

Yeah that guy looks incredible. I'm kinda going for more of a wrestler look (since thats what I do lol) Heres my goal
thejaunt_goldberg.jpg

Might not be ideal for alot of guys but its what i want. I'm only 6'0 260 though not 6'5 . Thats my genetic muscle shape shape anyways, and yes.....I got those traps:evil: that was my other genetic gift, huge traps. I never work them either. I can do bi's and my traps get hit in some way.

Do leg extensions though. its great for lower definition and size closer to the knee. try drop setting them every other w/o for a month.
 
Burnthiscorpse said:
Yeah that guy looks incredible. I'm kinda going for more of a wrestler look (since thats what I do lol) Heres my goal
thejaunt_goldberg.jpg

Might not be ideal for alot of guys but its what i want. I'm only 6'0 260 though not 6'5 . Thats my genetic muscle shape shape anyways, and yes.....I got those traps:evil: that was my other genetic gift, huge traps. I never work them either. I can do bi's and my traps get hit in some way.

Do leg extensions though. its great for lower definition and size closer to the knee. try drop setting them every other w/o for a month.
Click to expand...


that guys a monster, im stuck at 5'9" haha

yea its funny we all have a genetic gift, like my bis are natty big i dont ever train them, but my tris are so bad my arms are 16.5" my bicep is probably 14 of those

also got blessed with abs. ill do those leg extensions tho dropset after my w/o after i hit eberything else
 
Hey, just dont fuck your knees on the leg extensions. If you want size dont really need them anyway. And dont forget to EAT!
Goo luck dude.
 
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