Leg Workout Today.

[Citruscide]

Haven't really been posting workouts lately... was sick last week, and getting back into the swing of things this week... figured I'd at least post up legs... legs always get me excited.

Front Squat... closer stance for quads.

Bar & 135 for warmup.
185x10, 225x6, 245x4, 245x4

Zercher Squats Bar warmup

135x10, 185x10, 225x5, 225x5 -- did an extra set, it was FEELING REALLY GOOD and DEEP.

Stiffy deads -- only did 2 sets of these at 225x10 because... well... my shit was fucking tired after those zerchs...

Leg curls 2 sets x20
Standing calf raises Stack+45 x 25 for 3 sets
Seated " " " 5 plates x 20 for 3 sets

The hardest part of the workout was walking up the stairs to get to the exit level of the gym... LOL

C-ditty

 

[Thaibox]

The hardest part of the workout was walking up the stairs to get to the exit level of the gym... LOL

I hope you don't drive a stick...that's the second hardest part of my leg days....trying to push the clutch in while your leg's shaking like a vibrator.

Nice job btw, hope you're over your sickness

 

[MsBeverlyHills]

you forgot lunges (again)...LOL!!

 

[Citruscide]

Re: Re: Leg Workout Today.

I hope you don't drive a stick...that's the second hardest part of my leg days....trying to push the clutch in while your leg's shaking like a vibrator.

Nice job btw, hope you're over your sickness

Yeah, better energy wise... but my head is a little stuffy... no effect on my workouts though.

Yeah... I drive automatic... I can imagine... sometimes, just switching to the brake is difficult.

Lunges?!?

C-ditty

 

[gettinlarger]

Re: Re: Leg Workout Today.

trying to push the clutch in while your leg's shaking like a vibrator.

Nice workout C.

 

[Nonerz]

legs always get me excited.

me too!

 

[b fold the truth]

Good job man...

A 500 pound deadlift is just around the corner...

B True

 

[Deepsquat]

I think you are insane! Doing Zercker squats with anything in excess of 1 LBS is too much! OUCH!

 

[Lord_Suston]

doing Zerchers after front squats would fry my quads big time. Good numbers keep em going up. C-Ditty the only guy to front squat 800 yet can't back squat the bar

 

[PolishHammer1977]

good job man

 

[MsBeverlyHills]

Re: Re: Re: Leg Workout Today.

Yeah, better energy wise... but my head is a little stuffy... no effect on my workouts though.

Yeah... I drive automatic... I can imagine... sometimes, just switching to the brake is difficult.

Lunges?!?

C-ditty

lunges??? yep!! try em... anyone can do zerchers-- but real men do lunges.. hahaha.

 

[Citruscide]

ROFL... I think I see people doing lunges in the areobics room.

Yeah, I'm starting to just not use the sweatshirt now... only on 225... on 185 or under, I just wrap my arm on the bar now... especially after I saw a video Clint sent me the other night ... I was like "hmm... I don't want to be a pussy... "

The fronts hit my quads really good... the zerchs tend to hit my glutes and hams... and back...and stomach... and well... fuck it.. LOL.

Next week, I'm upping the weight... and might do it at a friends gym so I can video tape it.

C-ditty

 

[louden_swain]

Looks good.

 

[Citruscide]

Oh yeah... the 225 x 5 is a PR on Zerchers... the week before last (I didn't do legs last week) I got 225x4.

C-ditty

 

[Sergio Garcia]

Nice numbers on the front squat Citruscide. Do you switch between the front squat and back squat? Also, what do you feel that the front squat accomplishes which the reg. back squat dosen't. For me the front squat feels like a unnatural movement. The main components of my leg routine are the back squat, leg press, and hack squat. I approach the squat and leg press with the intention of always increasing the poundage. Thus, I keep the reps fairly low, although I will occasional do 20 rep rest pause sets on squats. I use the hack squat as a finisher, thus reps are kept fairly high(10-20). I think that it is better shoot for higher reps on the hack due to the stress it places on the knees. I believe that these movements along SDL and leg curls are the keys to impressive leg growth, albeit with a sustained progression in poundage used.

 

[louden_swain]

C-Ditty,

Do you ever perform heavy leg presses or hack squats as a rotation?