LEGS today, give me a workout

[Lestat]

Tell me what to do, how many sets, how many reps and I'll do it! I need to change up my current routine a bit.

Brian

 

[b fold the truth]

You can always put 135 on the bar and try to get 100 full reps...or 6 sets of 10 with 225 with 60 sec rest between sets.

Pick a weight that is relevant to you though...it will be hard no matter what...

B True

 

[Lestat]

Wow.. you are talking squats right?

 

[louden_swain]

Here you go: This is what I follow:

Warm-Up
1. 5-7 minutes on the treadmill or bike
2. 15 minutes of stretching

Upper Legs:
1. Leg presses - 4 x 15,12,10,8
2. Squats - 3 x 12,10,8
3. Leg Extensions - 3 x 15,12,10
4. Stiff Leg Deadlifts - 3 x 10,8,8
5. Lying Leg Curls - 2 x 12

Calves:
1. Seated Toe Raises - 3 x 20,15,10
2. Standing Toe Raises - 3 x 20,15,10

Post workout:
1. 10 minutes stretching
2. protein/carbohydrate drink (American BB Critical Mass)

*Note:

I start off with leg presses to exhaust my legs before my lower back gives out. When you get to squats, you will still be strong as your knees and hips are warmed up. This works great!!!

 

[b fold the truth]

Yep..squats. Those are a couple of "pukers" too...but you are done quickly and don't need to do anything else...lol.

Just imagine...warm up a bit and then put 135 on the bar and go for 100 reps. Over and done...then go home and stretch a lot.

225 for 6 sets of 10 with 60 sec rest between sets...done pretty quickly too...and not much fun....but a wild ride.

B True

 

[Lestat]

Ok so I ended up doing mainly what I usually do:

Squats first.. but they are on a smith machine.. because there is no power rack (for liability purposes.. its my company gym).

warmed up with 135.. 12 reps

did 12 reps of 155
did 10 reps of 185
did 4 reps of 225 (almost didn't make it)
did 5 reps of 205

this always gets me to that almost puking phase..

went to leg press.. this was a cybex machine one..

Did 12 of 210
then 10 of 230
then 10 of 250

next to hamstring curls.. this is a machine, not lying down but seated.

Did like 15 at 80
then 10 at 100
was feeling cooked
so I did 12 at 90

Then seated leg extention..

12 at 100
10 at 110
10 at 100


did some seated calf presses.. couple sets...

Then I had to get outta there I was really ready to puke..

I wanted to do some shoulder presses since I will miss my shoulder day tomorrow travelling.. but I really wouldn't have been able to walk out of there.

Brian

 

[b fold the truth]

Was hoping you were gonna try one of my killers..lol.

Try doing some regular squats...even if they are light and not to failure..

B True

 

[Lestat]

What do you mean by regular? without the smith machine?

I will if they had a power rack... they have olympic barbells for the bench press... but I can't imagine hoisting that up to do squats with.

Brian

 

[Thaibox]

Do this when the employees aren't watching

Put two benches at plate width apart(so if you rested a loaded bar the left plates would rest on left bench, and right on right). With the height of the benches plus the height of the plates, it should be the same level as crash barsIf you're going ass to the floor(I'm thinking about this in my room, but it seems like it would work). You could use a third bench as liftoff, an incline bench maybe. Okay, this sounds too complicated. My point being, there's always a way to improvise. Ditch the Smithy.

If you're going to try B-fold's 100 rep squats, then it would probably be a light enough weight to clean up.

 

[Thaibox]

I think I'm going to have to try your second idea B. 60 seconds between 6 sets would definately kick my ass at any weight. Sounds fun

 

[b fold the truth]

Yeah...no smith machine. They don't have a squat rack either???

Here are to clips of me doing squats...don't you love my squat rack?

http://www.clintdarden.com/movies/Exercises/325 and tight blue bands.wmv

http://www.clintdarden.com/movies/Exercises/425 light box squat.wmv

 

[coolcolj]

here's something I'm doing right now

overhead squats 2x5 - more like a warmup
Jump shrugs 2x5 (like a jumping deadlift, feet should leave the ground by at least 6 inches - use about 30-50 % of your deadlift max )
Clean pulls 2x5 about 25% more than your power clean poundage
Back squat 2x6
Front squat 2x6
Jump squats 1x6
reverse liunge and sideways lunge complex 2x6 each direction.
glute ham raises on the floor 2x6

reverse hypers 3x15 at end of the workout to flush the lower back with blood and to polish off the hamstrings

I don't bother with calf work, they get big from the above - especially the jump shrugs and clean pulls, since you thrust your ankles to full extension.

 

[coolcolj]

Yeah...no smith machine. They don't have a squat rack either???

Here are to clips of me doing squats...don't you love my squat rack?

http://www.clintdarden.com/movies/Exercises/325 and tight blue bands.wmv

http://www.clintdarden.com/movies/Exercises/425 light box squat.wmv

by yourself a power rack

 

[vinylgroover]

Try doing 10 sets of 10 for squats. I've done it a few times and it nails the quads.

I pyramid up in weight for 5 sets taking 90 seconds between sets, then for the last 5 i drop weight in increments which will allow 10 reps but only take 45-60 seconds between sets. Your quads cry for mercy.

It's just something i throw in every now and then.

 

[Y_lifter]

A GenitiKing Classic......Get the Barf Bag ready....
http://www.elitefitness.com/forum/showthread.php?threadid=18764&highlight=leg

 

[kunta]

4x15 on Ass to the floor squats
4 sets of either leg curls or SLDL

 

[scout420]

This is my workout I just started a few eeks ago. It seems to be working good for me. I do a warm up set than do 12,10,8,6 reps on all exercises.

Squat

Leg Extensions

Leg Curls

Leg Press

Seated Calve Raises

Finish off with Deadlift one Set one rep Max

 

[coolcolj]

ARghhh

If I see Leg press and extensions in the same workout as squats again I'm gonna kill the red squirrel!





Its like running a marathon, and then doing a few 1000m races afterwards just for fun

 

[the People's Champ]

you could try db squats. just pick up some heavy dbs and let them hang by your side.