Leg Day!

[tripleV]

OK

I want to have a great set of wheels and will be working extra frickin hard on them. I know some of you do the same....

But it's also so tough...sooooo

Reply to this when it's you leg day...and give us the juicy details....

Just to keep it interesting (and to make sure we are all working those things) ...maybe compete with ya'll...hopefully!

 

[BrickGirl]

Well, I had leg day 2 days ago, and I could barely get out of bed this morning, im serious, it hurt so bad, husband is in just as bad of shape, it hurt so bad that there was no chance of sex, we couldn't figure out a way that didn't have 1 of us in intense pain, time to go and try to stretch out

 

[tripleV]

well i just got back from my leg workout. they were still sore form last Saturday !!!
anyhoo..went ok..did squats, stiff leg deads, leg press, extension and curls....
tried going heavier but lacked form.....must be patient...

 

[buksoon]

I talked about this in the training forum. I am NEVER sore. It irks me!

Last night, I finally met with a personal trainer. I told him: "Work me as hard as you possibly can. Show no mercy."

Well, he didn't work me out HALF as hard as I work myself. So I did a stupid thing.

I know you have to be careful of over-training, (usually I wait 5 days before touching a muscle group again) but .... After working with him, I returned to the gym to do my own damn workout!

Not sore this morning, won't be later (I can guarantee). Now I wonder if I overtrain? Fuck it. I thought the idea was to push yourself to the max.

 

[tripleV]

That's odd buksoon...I know that for me the pain makes me feel like I accomplished something. Is this only with your legs, or all muscles?

 

[Phemomena]

well, just got back from my leg day..

lotsa squats... regular and front.... (quad-centric day )... i LOVE front squats... they burn up my quads soooo good...

both squat racks were occupado when i got to the gym, so i had to load up the smith machine to start... did 225 on smith (which probably is only about 200.. but that's still a new high for me... i hate working on the smith machine though...i wish those racks would have been free, or that my ass would have gotten there a little earlier (my gym closes at 7 on weekends)... i could have broken my record....) but after that, when the rack came free i could only get under 155 since my legs were already maxed... oh well, next time i'm going for 205 free! one step closer to 225!

did hack squats, quad extensions (these make me cry, literally)... threw in some deadlifts just so those hammies don't forget who thier boss is ... finished off with some abductor/adductor work...

legs feel like jello... love it... i'm going to stretch and sit in a bath now...

 

[flex4life]

Buksoon,
What type of workout did he perform w/ you? just curious...
Do you gals train legs one day, hams another- or does everyone here train one big, gruesome leg day?

 

[Flagirl27]

I train my quads and hams seperate days because my quads are WAY bigger than the rest of my body ( I've been told I look out of proportion). I train hams every 4 days - different order every workout and I train quads every 6 to 7 days. I'm not going as heavy as I used to go because of the "out of proportion" thing. Makes me mad though! I love my leg days!!!

 

[buksoon]

Flex,

He did for me exactly what I do for me, with alterations.

I do:
leg extensions
leg curls
leg press
squats

He omitted the squats. And he didn't go as heavy with the weights. To his credit, he showed me how to keep my knees together on leg presses. That, at least, was a new trick. Guess I am just mostly an old dog.....

Also, he had me go slower on the reps. Now, LET ME EXPLAIN. I probably go just as slow (no, I go slower!) but it's because the weights are so heavy that it's impossible to go fast.

He had me going extremely, deliberately slow on light weights. So it was a "control thing." Slower than molasses on way down and they whip it up, super fast.

I don't know. When I work out myself I get to a point where I just crumble on the lift. My muscle fails and I flop like a dying trout. (And still NEVER sore!!!)

I never reached failure point with him.

It's Labor Day. I spent whole weekend doped up on Benadryl (therefore in and out of sleep) and eating Entenmann's cookies! Any one else getting SLAMMED allergy-wise?

 

[Phemomena]

don't know your regular routine, but do your squats first... compound exercises are very taxing and require all the muscle strength you can boister up...

 

[buksoon]

I do, Phem!

I do the squats first (everything else I vary) for the simple reason that they scare the shit out of me. I don't want the specter of them looming over my head!

Perhaps on a subconscious level I understand they need to be done while there's as much glycogen in my system as possible (beginning workout, not end).

Isn't it kinda cool how we do the "right" things not necessarily because we're armed with this bastion of scientific research, but because our muscles are yelling at us: "Do it THIS way!!"

 

[flex4life]

yeah, I see how you didn't get much from it- light weights, really slow & only 3 x's not to failure- sometimes guys underestimate a gal's strength

wide leg press- toes & knees way out & up high on the platform- is good too if ya' haven't tried 'em

laboring on Ent cookies & Benadryl this holiday, huh?

 

[ann]

Just had leg night. And I did what I wanted to do on the squats---225 pds!!!!! Wahoooooo!!!! Got out 12 in one set.....could of gone on , I think, but had a lot of other stuff to do.......I could then only put 7 plates a side on the leg press.....then about 150 on the leg extension, and 100 pounds on hamstring machine ( which i find so humiliating, with my ass in the air ). Just happy about the squats....felt like I could of done those all night long. Wanted to get some lunges in......but was whooped. Damn sinus/head cold has got me screwed.

 

[tripleV]

holy momma ann! that's fantastic!

so where ya sore??? hahaha how's your ass feel? maybe we can get a shot of them wheels sometime now! Do you see them developing like you wanted?

But wow! that's awesome work for squats baby! bahm!

 

[tripleV]

Anyone else have trouble balancing sometimes with squats. I have a one leg higher up in my hip so I don't stand parallel. One of my feet is acually further in front or else I would tumble over ... and have actually!

What can I do to help balance? Anyone use a plank, under toes or under heels? My husband spots me sometimes but if he even comes close to touching me, I lose my balance.

I do focus and keep my head up. Learned that lesson! looked down at my feet for an instant. bam!

 

[Sassy69]

Yesterday was leg day. Usually start with squats, upped my total and increased reps (nuthin like ann....!) and the other usual stuff. The two things that absolutely killed me were 4 sets of sissy squats and 3 sets of hyperextensions. And then.... the walk down 2 flights of stairs from the 2nd story gym I work out at. WAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAH!

Of course I make myself struggle down the stairs because if I took the elevator that would be admitting that I'm a wuss!

 

[ann]

I'm not sore yet 3V, my hamstrings feel a little tight.

On squats, my hubby stands behind me and assists me getting the bar off fine, and getting my stance. Then I tell him to back off......cause he messes me up if he holds me.

Then I have to look straight, even though EVERYONE tells me to look at the ceiling. If I get a focal point straight in front of me, then I tend to keep my balance fine. If I look up, then my center of balance is knocked off. I have never been one to follow rules I make my own way But it works..............ha ha .

 

[FitFossil]

In my book...

If sitting on the toilet is not painful for at least 5 days, then leg day was not a success.

 

[Sassy69]

Its even worse if you fall in!

 

[blueyedkowgrl]

went to the gym last night with my little brother.. well he's not quite little 6'0 190 and about 9% bf and it was leg day all was going well until HE went to do squats. he loads up, down he goes,he started looking a little green i grabbed the garbage pail just in the nick of time. 'cause up came dinner it was nasty!!!!!!!!!!!!! what a waste of good protein! lol

 

[Sassy69]

Now THAT'S the sign of a good LEG DAY!

 

[blueyedkowgrl]

i have never vomited but had the dry heaves a couple of times while doing legs with my brother. lets just say i cringe when he asks me to do legs with him! lol

 

[ann]

FitFossil hit that one just right

 

[buksoon]

You guys make me too jealous! Leg day last night. Despite the usual stares and "shit, girl, that's a lotta weight!"s, I even got a new gym member come up to me very confidentially and ask if I was alright. She said it looked like I was going to pass out. I thanked her and reassured that I am the designated gym freak here and, really, I'm fine.

Still, NOT SORE! Just not gonna happen for me. 5 days of pain going to the bathroom?? That is impressive! I am envious and wonder what the deal is with me. Maybe I should just consider myself blessed with fantabulous recovery time???

Certainly don't want to think, as Fitfossil said, it's a "wasted day." Thanks a lot there, FF! ;-)

 

[pumpgirl]

my leg day.....

jeez it was my best yet .....this is how it went....

squats
1 x 10 95lbs.
1 x 10 115lbs.
1 x 10 135lbs.
1 x 8 185 lbs.
1 x 6 225 lbs.
1 x 3(i needed help on the 3rd. one) 245 lbs.
*****all my squats are ass on heels deep, with my feet a little narrower than shoulder width******......my fiance' won't allow me to squat any other way....he says those are "real squats"...."no bullshit" squats...hehehehe!!!! he squats the same way....his last set was 455 for 7 like that....that doesnt sound like much but he's 6 feet tall....and with close feet at that depth.....that is EXTREMELY difficult.....you tall people know what i mean.....
anyway....leg press was next(hammer strength)
1 x 25 4 plates total(2 ea. side)
1 x 20 6 plates total
1 x 15 3 plates on ea. side with a 25 on ea. side too
then he tried to kill me: 1 x 6 with 6 plates on ea side---12 PLATES TOTAL!!!!!
LETS JUST SAY I'M NOT GOING TO WORK TONIGHT!!! HEHEHEHE!!!!!

I DONT DO HAMS DIRECTLY ON THE SAME DAY....I WAIT 2-3 DAYS AND DO STIFF LEGGED DEADS AND LYING CURLS SUPERSETTED WITH WALKING LUNGES.....

WELL THATS ALL FOR MY QUAD DAY....OFF TO THE ADVIL CABINET!

 

[wilson6]

Buk,

Something is wrong with the way you train. I have yet to put anyone through one of my heavy leg sessions and not crush them for the next few days. Even the veteran lifters who think they push legs are sore for days. My clients are sore after every heavy session.

New@, were you ever not sore after heavy legs with me?

W6

 

[tripleV]

wow Pumpgirl! that is crazy! No wonder you have such an aweseome set of wheels!

Question on stance:

I tend to vary the width of my stance, when I go heavier, I separate them a bit more. Anyone else?

 

[pumpgirl]

i do!!!

well....i cant decide between hams/glutes or back/bi's

 

[pumpgirl]

Here's something fun for a Firday night....do hams and glutes, and then go bowling. t

hehehehehehe!

 

[tripleV]

well i just got back form doing legs...at my NEW gym! hoorayyyy...

anyways, they have an awesome hack squat machine where you can either face forward or backwards. I finished of with this and let me tell ya..i worked my firckin glutes baby! they feel like 2 water balloons, overly inflated!

yeah...i no wanna white mans ass!

 

[pumpgirl]

i did it!!!!!!!!!!!!!!!!!!!!!!!!!!!!

my last set od squats yesterday:


225 FOR 10 F----------G REPS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!DEEP....BUTT ON HEELS......FEET RIGHT @ SHOULDER WIDTH!!!!!

ok so i'm alittle excited.....and no i didnt do any presses or any more squats that day......i wuz dun!!!!!

 

[Sassy69]

PG -- Do you use knee wraps for those amazing lifts???

 

[pumpgirl]

knee wraps.....

yes i use the ones with the red stripes down the center....the really stiff ones...and a belt....I AM SOOOOOOOOO SORE!!!!!!

 

[luv2workout]

pump

YOU GO GIRL....that is awesome!!!! you gonna put me to shame when we work legs!!!

 

[jazziemel]

My leg workout for yesterday, my quads are 23 inches, I don't know if any of you ladies measure your quads, but I do.

Squats
4 sets pyramiding up in weight
1st set 155lbs 12 reps
2nd set 175lbs 10 reps
3rd set 195lbs 8 reps
4th set 215lbs 7 forced reps.

Hack Squats- Facing away
180lbs 15
230lbs 12
230lbs 12
270lbs 10

Leg Press-
230 lbs 10
230lbs 10
270lbs 8
270lbs 8

Stiff-leg( for Hams) I use a barbell
first 2 sets 95 lbs 8-12 reps
last 2 sets 115lbs 10-12 reps
I lose count because I do so many!!

Leg Curls- Sitting
50 for 12
70 for 12
90 for 10
95 for 8

Leg Extentions
70 for 15
90 for 12
110 for 8
115 for 6

Cardio and abs after, my quads are worked once a week with weights, and I do 40yard sprints every week.

 

[FitFossil]

How do you measure quads?

What's the correct place to measure quads? Up at the top (near crotch), or in the middle of the quad, or???

 

[wilson6]

Thigh measure:

Take measurement 1 cm below the gluteal fold.

Mid-thigh measure:

Take measure midway between the trochanterion and tibiale laterale sites. Usually works out to be the middle of the hamstring as well.

W6

 

[wilson6]

Jazz,

why don't you warm-up and hit 245 as you're first working set rather then pyramiding up?

Why compromise you first heavy lift (the squat) where you're going to work all your fast twitch fibers. Warm-up to 245 using 3 rep sets, then hit a set of 8 or so at 245, then a second set at 225 and a third at 205. Then move on. You'll get a much better stim of FT fibers and leg growth.

It makes no sense to me to be fatigued and then try to move your heaviest weight. Increased risk of injury because of sloppy form, lack of concentration, fatigue of stabilizing muscles, etc. Besides, I don't think if provides for maximal stimulus.

Try it the other way around for a while. I think you'll be happy with the results.

In fact, I'd do that with all you're leg exercises for a while and see what happens. Looking at the number of sets you're doing, I question if the first couple of sets mean much in terms of training effect because you're still able to do the last two sets heavier. If you're first two sets are actually taken to fatigue, there's no way you should be able to increase weight and still perform strict lifts.

W6

 

[new@gettinbig]

Im a little late on this thread...been busy!!! No I have never NOT been sore after a leg day w/ W6...not one time...always sore at least 2-3 days minimal....had a good leg workout the other day...could not bend down or walk well for a few days

 

[jazziemel]

Wilson, I have been working out for more than five years, so I fully aware of using proper form, did I mention I do not concentrate, I do each rep slow, and steady and I get fatigue by my method. I have had a numerous amount of leg routines, and it has been my experience to use whatever method you get results from, my legs grow with this routine, therefore I will stick to it until it is time to move on, I warm up by stretching and one set of leg extensions 30 reps to get that burn.

The idea is to be able to add more weight each week, not to stay at the same weight work out after workout, I can max out at 285lbs for 3 reps, so I thank you for the advance, but I have it under control.