My Training Log

[Jen10]

Curls not surls lol

 

[zedhed]

Ok here we go:
Do a warm up like elliptical or whatever Cardio you like best. 10 min. This will get the blood flowing to those legs.
Barbell Squats - 1x20 wu
1x15
1x12
1x10
1x8
1x6
Ramp up weight each set.
If you are physically capable of it legs respond so very well to reps like this. Outstanding for gluts (butt) too.

Leg press- 1x15
1x12
1x10
1x8
1x6
I really like the way you put the leg press right after the squats. That is the very best way to get the max benefit from the let press.
Jen be sure and keep your back str8 while doing the leg press. That keeps strain off of your lower back. Most peeps dont know that.

Lying leg curls- 5x15
Drop set 5th set to failure at each weight.

Db walking lunges- 4 sets total 20 each leg with a weight you can keep good form with.
Jen with these it is very important that with the leg that you are stepping out with that you place your heel so that your shin is 90° to the floor. Do Not have your step out foot back under your knee on that leg. If you dont understand this say so and I will explain it better for you.

Calf raises 5x15 on whatever machine you are comfy with. I use a barbell but you might have one you prefer.
Nope no machine!!
Nelson Montana says that a dumbell in your hand on the working side is best for calve development.
Also wear high heels any time you can. That right there maks some dam sexy gamz sista!

This is alot of volume so be conservative with your weight at first. I know you are used to more exercises than this but trust the process. Let me know what you like and what you don't after you try it and we can adjust. I personally do 5x15 leg extensions in addition to this but zed hates those and if you have knee issues they can be rough.




Sent from my DROIDX using EliteFitness

NIce job on this obsessed!

 

[Jen10]

i would assume also that i should cut down on cardio...im not anything like jen! and increase protein to get more mass?

 

[zedhed]

If thats you in your avi then you could drop your cardio way back. Protein a min if 1 gram per LB of bod wieght. A little bit more wont hurt.

 

[obsessedwliftin]

i would assume also that i should cut down on cardio...im not anything like jen! and increase protein to get more mass?

Yes cut back. True you are burning fat but you are also burning muscle. As zed said minimum of 1g of protein per lb of body weight. We have to change things up if we want to see changes. Lol

Sent from my DROIDX using EliteFitness

 

[obsessedwliftin]

Looks good to me! def not as many excerises but if i get mass then it works for me! zed already took me off extentions! lol....all of the above will also effect my butt in a positive nature im assuming? im hoping

Yes your butt and everyone that sees it will thank you. And performed with intensity not being sore after leg day is a thing of the past.

Sent from my DROIDX using EliteFitness

 

[Jen10]

NIce job on this obsessed!

i think my legs can handle the volume on the leg press. i think i was going something similar before but in reverse. i hate llunges but im pretty good at them lol. dont let my knee pass my toe. look forward to trying this in the morning!!

 

[zedhed]

Do this jen, Dont let your heel on your step out leg be behind your knee on that same leg. Otherwise knee problems.

 

[Jen10]

Yes your butt and everyone that sees it will thank you. And performed with intensity not being sore after leg day is a thing of the past.

Sent from my DROIDX using EliteFitness

my butt always seems to be a topic of conversation with my friends so if i can get it looking even better I would be ecstatic!

 

[Jen10]

If thats you in your avi then you could drop your cardio way back. Protein a min if 1 gram per LB of bod wieght. A little bit more wont hurt.

yep thats me in my avi. i look a bit skinny in that pic though at least i think so. im at about 145 right now. ill get another pic from this weekend up on monday.