lol no worries. I do train my legs properly just like any other part of the body. It's just that i am retricted in my current gym do to it not having a squat rack, so instead i have to do squats with 44kg dumbells on each side.
Heres a pic:
http://i40.tinypic.com/2w4mgz4.jpg
yeah np. I do a 3 day hit split plan, which i've been doing for 8 months now. Before that i trained my entire body on each day of the 3 days a week that i went to the gym.
My cycle looks like this:
Day 1: Back/biceps
shrugs on the smith machine with lifting straps: 4 sets of 18-19 reps with 172kg
dumbell rows: 3 sets of 20 reps on each side with 44kg
chin ups: 3 sets of 10/8/8 reps
seated dumbell curls: 3 sets of 10/9/8 reps with 22,5kg each side
concentration curls: 3 sets of 7/6/6 reps each side with 20,5kg
ez-bar curls: 3 sets of 10/9/8 reps with 42kg
day 2: Chest/shoulders
flat smith machine press: 4 sets of 9 and 8 reps with 87kg, 6 reps with 92kg and 4 reps with 97kg
incline smith machine press:3 sets of 72kg for 6 reps
pullovers: 3 sets of 34kg for 8 reps, 32kg for 9 and another 9 reps
dumbell flyes: 3 sets of 8and 7 reps with 22,5kg (each side) and 8 reps with 20,5kg
(each side)
seated overhead dumbell press: 3 sets of 17,5kg each side for 9 reps
standing side lateral raises:3 sets of 12,5kg each side for 16 reps
standing front raises: 3 sets of 20,5kg each side for 11 reps
day 3: Triceps/legs/abs:
Ez-skull crushers with narrow grip: 3 sets of 35kg for 12/11/10 reps
cable push downs with rope: 3 sets
squats with dumbells: 3 sets
legcurls: 3 sets
leg extensions: 3 sets
seated calf raises: 3 sets
crunches (with legs 90° parallel to horizontal direction and holding 5kg plate ehind the head: 3 sets of 15 reps
crunches to the side: 3 sets of 20 reps
supplements i take:
Whey, fishoil capsules, multivatamins
as for the diet i take up to 230grams of protein from 3000cals every day
morning: 2 slices of whole grain bread with low fat cheese and turkey ham, 3 raw eggs, 1 banana and some pineapple with a lowfat yoghurt
lunchtime: Rice or potatoes with 250-300gramms of chciken/fish/turkey and that kinda shit with vegetables
dinner: 3 slices of whole grain bread with low fat cheese, turkey ham and shit, 3 raw eggs, 100gramms of oatz with milk, 1banana or apple with some other fruit and a low fat yoghurt
plus 2-3 whey shakes every day and 500 gramms of low
fart curd cheese
i think thats it.
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