My leg typically goes as follows (in no real order):
- Machine leg press (4x10) (lower weight to get the legs warmed up; I had a reconstructed knee several years back so it takes some time)
- Standard Barbell Squat (4x10)
- Barbell front squat (4x10)
- Calf press on leg press machine (4x10)
- Dumbell walking lunges (4x10)
- Machine Leg extensions (4x10) *Single leg *then set with both legs until muscle failure
- Dumbell calf raise (4x10)
- Leg Curl (4x10) * Single leg *then set with both legs until muscle failure
After lifting I stretch my legs for about 10 minutes, then as follows:
- 1.5-3 Mile Run
- Stadium's (typically 15-20 sets)
- Sprints (60 sec sprint/ 60 sec walk)
I know it is hard to gain weight with the cardio that I put in but I am in the military and it is something that I simply have to do in order to stay where at my peak performance. This is why my carbs are typically a little higher, with the white rice and potatoes. I just started using the Russian Bear 5000 protein powder, but still stick to Casein by GS at night. Maybe a good prohormone stack would be good for me at this point. I feel better and stronger than ever but I simply seem to have come to a hault when it comes to putting on anymore size. Everybody in my family is thin, and as long as I have been lifting and the people I have worked with there is no reason I should not have at least 15 more pounds on me. The guys I lift with and who see my diet everyday say I am just one of those unlucky guys who genetically struggle to put on mass. I assure you that I put in the work, I take Sunday off simply because my needs it (after a reconstructed shoulder and knee, and 29 breaks; motocross was a tough sport growing up). Thank you guys for all the feed back, more will be greatly appreciated. Oh and Stackinplates let me know what you think about the leg routine, I didn't post back because my leg day is just that since I have so much in only a 2 hour block.