My Leg Workout Last night. Almost fainted..Awesome workout!!

[punch]

Was pressed for time, had a dinner party last night, this is what I did in 1 hour and 15 min.

Leg press:5 plates a side warmup 15 reps
1st set: 7 plates a side 10 reps 5-6 sec neg 2-3 pos
2nd set: 9 plates a side 10 reps " same "
3rd set: 11 plates a side 10 reps " same " ( this was tough )

BTW: These are not the typical knee ups most people do on the the Leg press. Every rep, knees to the chest!

Squats:
1st set: 225 20 reps ass to the floor
2nd set: 225 10 reps to the support bars which I set below parallel. Pause on bars for 1-2 sec, explode up. Feet close together! I almost passed out. Got dizzy.

Leg ext: 3 sets of 10 5-7 sec neg, normal tempo up.

Seated calf raises: 4 sets 10


Shoulders:

Dumbell presses Done w/ slow neg, slightly explosive pos)
60lb 15 reps warmup

1st set: 70lb 10 reps
2nd set: 80lb 10 reps
3rd set: 85lb 8 reps
4th set: 60lb Arnold presses 12 reps

Standing lateral raises: ( One arm lholding onto squat rack, body on slight angle)

1st set: 25 lb 12 reps
2nd set: 30lb 12 reps
3rd set: 35 lbs 10 reps
4th set: Iso Laterals ( I sit on an incline bench to on side at slightly higher than 45 degrees, one arm at a time ) 20 lbs, 15 reps.

** Note that ALL my lateral raises are controled tempo up and neg on the way down I DO NOT PAUSE AT TOP. The key to this movement is to fight gravity on the way down.

Thats it. Short sweet and to the point. I will do Bent over lateral raises Friday with back as I did not have enough time. Peace!

 

[JKurz1]

Bravo bro...........man, my delt routine is about 15 more sets...........guess I need the volume....

 

[wnt2bBeast]

nice bro!!! howd those 20 ass to the grass reps feel? I commend you for doing leg presses properly i see WAY too many people load the machine up and use a 3 inch ROM..always cracks me up..check the ego at the door and do the damn exercise right your quads will thank you..lol

 

[punch]

JKURZ, I would have done 2 more excersizes if I had the time. Bent over lateral raises and uprights. I dont do front raises currently.

Wnt2bbeast..Thx man. The 20 reps were very hard. I do something kind of cool. I count backwards. I start at 20 and do a countdown. Just hearing myself scream out 20, psychologically gives me the push to finish all my reps. Especially when I get down to 10 reps I visualize a rocket firing up for take off. To to tell you the truth Im getting so pumped talking about it right now its rediculous.

I loved the workout and plan on doing it again soon. What do you guys do for your leg routine and shoulders for that matter?

 

[JKurz1]

Whelp, my delt routine for tonight will probably go a little like this -

DBELL PRESS 2 WARMS, THEN 4 SETS - 10,8,8,6
LAT. RAISE - 3 SETS - 12,10,10 - PROB. ONE ARM
UPRIGHT ROWS X 3 - 10,8,8
CABLE REVERSE FLY (DID DBELL LAST WEEK) - 12,10,10
LIGHT FRONT RAISE - 2 SETS, 10,10
AND THEN SOME SHRUGS....6 SETS.....3 BEHIND, 3 IN FRONT.........

 

[wnt2bBeast]

JKURZ, I would have done 2 more excersizes if I had the time. Bent over lateral raises and uprights. I dont do front raises currently.

Wnt2bbeast..Thx man. The 20 reps were very hard. I do something kind of cool. I count backwards. I start at 20 and do a countdown. Just hearing myself scream out 20, psychologically gives me the push to finish all my reps. Especially when I get down to 10 reps I visualize a rocket firing up for take off. To to tell you the truth Im getting so pumped talking about it right now its rediculous.

I loved the workout and plan on doing it again soon. What do you guys do for your leg routine and shoulders for that matter?

nice bro..
quads:usually 15-20 sets reps 12-5
front squats (just adding these in)
squats
hacks
Leg exs
havent dont leg presses in awhile

I train delts alone on mondays:
d-bell presses 4 sets
side lat 3 sets
1 arm cable side laterals 3 sets (saw jay cutler do these in his video man they really kill ive noticed a widening of my delts and ive only been doing them for about 1 month)
rear laterlas 4 sets
been hitting traps on my delt day as well
thats pretty standard for me sometimes i may do a few more presses...

 

[punch]

Awesome man. I wish I could devote a day to each bodypart. I made most of my gains in my mid 20's training that way. Now, w/ kids and a biz to run, doesnt fit into my schedule. Im jealous!!

 

[wnt2bBeast]

i hear ya i aint that young anymore either lol but im still single lol...Legs take a bit of time hard to really get it done in a half hour and move on to another body part..make do with what u got and youll be fine...