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LEGS today, give me a workout
- Thread starter Lestat
- Start date
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
Pick a weight that is relevant to you though...it will be hard no matter what...
B True
louden_swain
New member
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!!!
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!!!
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
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
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
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
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
Try doing some regular squats...even if they are light and not to failure..
B True
Thaibox
New member
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.
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.
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