Pitboss

Post em!! Include sets and reps, and warm ups!!!

I need something to follow as mine are so freaking stale... smae workouts I used to do for the past 3 years... blah.

167 170 175 180 185 190 195 196 197 198 199 200
|- -|----|----|----|----|----|---|---|---|---|---|
****
^^^^^^^^^^^^^Progress^^^^^^^^^^^^^
2/22- ?? my gym membership expired!!
2/11- 170lbs
2/4 - 167lbs

PreMier

Front Squats 3 sets 6-9 reps
Leg Press 3 sets 6-9 reps
Extensions 3 sets 6-9 reps
SLDL 3 sets 6-9 reps
Lying Leg Curls 3 sets 6-9 reps

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

redspy

Stretching + 3 sets of warm-up squats
- Squats 4 x 8 reps
- Angled Leg Press 3 x 10 reps
- Leg extensions 3 x 10 reps

- Leg curls 3 x 10 reps
- Seated Leg curls 3 x 10

- Seated calf raise 3 x 8
- Standing calf riase 2 x 8

CowPimp

Warmup includes stretching, 1 set of squats, and a set of romanian deadlifts.

Power Week (2-6 repititions):

Full Squats x 3
Single Legged Squat x 3
Romanian Deadlift x 3
Straight Legged Deadlift x 3
DB One Legged Calf Raise x 2

Rep Range Week (8-12 repititions, slow tempo):

Front Squats x 3
Leg Extensions x 3
Good Mornings x 3
Leg Curls x 3
DB One Legged Calf Raise x 2

Shock Week (6-12 repititions):

Leg Extension/Full Squat x 2
Full Squat Dropsets x 1
Leg Curl/Romanian Deadlift x 2
Romanian Deadlift Dropsets x 1

The only time it's bad to feel the burn is when you're peeing...

CowPimp Picks Up Heavy Shit

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Pitboss

I like this. Romanian?? That's with legs spread apart, grip on the inside??

167 170 175 180 185 190 195 196 197 198 199 200
|- -|----|----|----|----|----|---|---|---|---|---|
****
^^^^^^^^^^^^^Progress^^^^^^^^^^^^^
2/22- ?? my gym membership expired!!
2/11- 170lbs
2/4 - 167lbs

LAM

I do a AM & PM split, can't do quads in the hammy's in the same session:

AM

Back Squat - 3x8-12
Hack Squat - 3x8-12
Leg Press (Drop Sets) - 3x eccentric failure
DB or Smith Lunge - 3x8-12
Leg Ext - 3x8-12

PM

20 Rep Squat
SLDL - 3x8-12
Lying Leg Curl - 3x8-12
Standing Single Leg Curl - 3x8-12
Pull throughs - 3x8-12

Dumbest statement made in the Anabolic Zone for Nov

TBD

-----------------------------------------------------

What you talking about Willis ?

aztecwolf

is the smith machine good for lunges, i kinda feel it restricts my motion a little too much, do you do alternating legs, or one leg at a time on the lunges?

-Sack Up-

"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

LAM

I do one leg at a time. hopefully after a while I will go to using a BB. it's even difficult for me to do them with db as my legs are well spent when I get to this exercise..

Dumbest statement made in the Anabolic Zone for Nov

TBD

-----------------------------------------------------

What you talking about Willis ?

PreMier

I personally like BB lunges in the squat rack. One leg at a time.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

aztecwolf

same here, do you sometimes put a box or something to step on so your front foot is higher,
if i do alternating leg lunges i like to grab some db's and go across the room, what is pretty gnardly workout is to go straight one time, then backwards, then straight, then lunge forward with a skiers type lunge, awesome exercise for the end of the leg w/o

-Sack Up-

"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

plouffe

Warm-up

Leg Extensions + Light Squats


Squats

6 X 15-20 ( 185-250lbs )


Leg Press

6 X 10-15 ( 500-700lbs )


Hack Squat

3 X 10-15 ( 135-185 )


Leg Extensions

3 X 10-15 ( ? )

5 X Failure ( Drop set )

I perform about 10-15 reps per set, all virtually to failure, except for my first couple of squats.

These are my favorite faces : - - -

Personal Bests:

Bench - 235
Deadlift - 315 X 17
Squat - 315 X 11
40 yrd. - 4.65

austinite

After Cardio (20 min of running on the treadmill)

Barbell Squats 10 x 135, 8 x 225, 6 x 315, 8 x 225
Stiff Leg Deads 10 x 135, 8 x 155, 6 x 185
Donkey Calves 12 x 150, 10 x 170, 8 x 200, 10 x 170

Big Smoothy

Warm-up - medium speed on a stationary bycicle for 4 minutes

Squats 3 x 10-12

Leg Extension 3 X 9-11

DB Lunges 3 X 10-12

One legged DB Calf Raise 3 X 25

Standing Leg Curls 3 X10

Zercher squats 1 X 10

(Do angled leg press for 5 weeks on, 5 weeks off)

zakk

leg press
squats
leg extentions
lying leg curls

-zakk
7-21-03: 353 lbs.
2-7-04: 264 lbs.
3-6-04: 258 lbs.
4-6-04: 250 lbs.
5-2-04: 242 lbs.
9-1-04: 225 lbs.
Headed south

5'9'

standing calf raises
seated leg press
squats
leg extensions

palekaiko

Butt Blaster (3 sets of 15, 50 lbs)
Leg Press (3 sets of 15, 60 lbs)
Calf Raises (2 sets of 50, 40 lbs; 1 set of 50 on stairs)
Leg Extension (3 sets of 15, 40 lbs)
Leg Curl (3 sets of 15, 30 lbs) and
Hip Abductors (3 sets of 15 on each 50 & 60 lbs)

CowPimp

http://www.bsu.edu/webapps/strengthl...s.asp?exid=182

During Romanian deadlifts you keep the bar a good 6+ inches away from your legs as you bend down. For straight legged deadlifts, the bar stays right by your shins.

The only time it's bad to feel the burn is when you're peeing...

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Akateros

Right now I'm doing plain-vanilla P/RR/S, but I seriously enjoyed Ian King's Limping series for legs. It's here, http://www.getbuffed.net/pagetwo.htm, bit of the way down the page, "Lower Body Training Program."