Leg day rip it apart if you want

WantItBad · 07-22-2005, 11:22 AM

Squats- 135x15, 225x9, 275x5, 315x8, 315x8, 315x8, 235x25

Leg Curls- 200x8, 215x8, 215x8,

Calf Raises- 5x10x400

Leg Exe-20x115, 20x115

What Can I add or take away....did that routine yesterday an im hella sore today next week im bumpin up the wieghts 10 on each cuz i finished the workout.....dont just be like it sucks or something like that teach me i wanna learn

Scotty the Body · 07-22-2005, 11:42 AM

It sucks,

SunDust2000 · 07-22-2005, 11:45 AM

You know that's what bothers me about this forum "It sucks" hahaha let's make fun of this guys' workout... yet you offer nothing to make it better. that is why people post their workouts, to get better ideas.. not to be told it sucks. they know it sucks, that's why they want options.

Scotty the Body · 07-22-2005, 11:46 AM

Just kidding, I think your reps are way to high, to many sets on squats to.
I would do a quick warm up then go with three good heavy sets.

I would think a lot of your soreness is due to a lactic acid build up from doing such high reps.

Are you doing some SLDL as well? you may not want to do them the same days as squats but I would add them to your leg work outs.

guyfromkop · 07-22-2005, 11:51 AM

do this AFTER warming up correctly

Squat 5 sets of 3 reps(as much as you can do)
Leg Press 1 set of 20
Stiff-Legged Deadlift 2 sets of 8 reps
Standing Calf Raise Rest Pause 2 sets of 15/30 reps(if you dont know what rest pause is, do 15 to failure, take 10 deep breaths, bang out as many as you can, take 10 deep breaths, bang out as many as you can, do this reps 16 to 30)

you wont be able to walk out of the gym the way you walked in if you do it right

oh yea and make sure you go past parallel, dont be one of those guys that do squats and only move up and down a couple inches.

SunDust2000 · 07-22-2005, 11:53 AM

thank you scotty

Yanick · 07-22-2005, 12:00 PM

get rid of the extensions and curls and replace them with lunges/step ups and SLDL's/GM's respectively.

Scotty the Body · 07-22-2005, 12:04 PM

Quote:

Originally Posted by SunDust2000

thank you scotty

I use to post here a hole lot but I got this new job a couple years ago and haven't been around much, I like to have a little fun here.

Scotty the Body · 07-22-2005, 12:08 PM

Quote:

Originally Posted by Yanick

get rid of the extensions and curls and replace them with lunges/step ups and SLDL's/GM's respectively.

I disagree on getting rid of extensions, some people do well with them I guess.

BruiseKnee · 07-22-2005, 05:04 PM

personally, i made the best gains on my quads from doing about 8 sets of squats once a week, like your routine. call it overtraining if you want, but it worked for me.

ihateschoolmt · 07-22-2005, 07:50 PM

Quote:

Originally Posted by WantItBad

Squats- 135x15, 225x9, 275x5, 315x8, 315x8, 315x8, 235x25

Leg Curls- 200x8, 215x8, 215x8,

Calf Raises- 5x10x400

Leg Exe-20x115, 20x115

Just warm up light and do 4-5 sets until failure on squats, then do a few sets of deadlifts (if you don't do them on another day) or leg press (if you already deadlift on another day) then a few sets of leg curls and extensions. Do more for calves.

The Monkey Man · 07-22-2005, 08:36 PM

Alternate to front squats or hack squats every now and then...

Throw in deads, if you don't do them already

min0 lee · 07-23-2005, 09:33 AM

Quote:

Originally Posted by Scotty the Body

I use to post here a hole lot but I got this new job a couple years ago and haven't been around much, I like to have a little fun here.

A blast from the past.

HardTrainer · 07-23-2005, 12:52 PM

Your leg routine looks alot better then a lot of people I have seen on here, I would dump the last 25 reps set of the squats that you do and do 10 reps or so for hams.

So its 3 sets of squats, 3 sets legs curls, 3-4 sets calf raises and 2 sets of extensions, looks good.

**CowPimp** · 07-23-2005, 12:56 PM

I would add in a compound hamstring movement. My favorite being good mornings. Romanian, stiff leg, or conventional deadlifts are also great. Something like:

Squats (3 warmup + 3 working sets)
Good Mornings (3 warmup + 3 working sets)
Calf Raises (3 working sets)

If you wanted to add another set or two of leg extensions and curls as you have already done, then fine.

HardTrainer · 07-23-2005, 12:59 PM

what cowpimp said is even better if you feel you can take the plunge into giving up isolation exercises, and lose all your definition

07-22-2005, 11:22 AM	#1
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	Leg day rip it apart if you want Squats- 135x15, 225x9, 275x5, 315x8, 315x8, 315x8, 235x25 Leg Curls- 200x8, 215x8, 215x8, Calf Raises- 5x10x400 Leg Exe-20x115, 20x115 What Can I add or take away....did that routine yesterday an im hella sore today next week im bumpin up the wieghts 10 on each cuz i finished the workout.....dont just be like it sucks or something like that teach me i wanna learn
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

07-22-2005, 11:42 AM	#2
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	It sucks,
	Cool

07-22-2005, 11:45 AM	#3
SunDust2000 Registered User Join Date: Jun 2005 Location: Central Florida Posts: 61 Photos: 6	You know that's what bothers me about this forum "It sucks" hahaha let's make fun of this guys' workout... yet you offer nothing to make it better. that is why people post their workouts, to get better ideas.. not to be told it sucks. they know it sucks, that's why they want options.
	Tara

07-22-2005, 11:46 AM	#4
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Just kidding, I think your reps are way to high, to many sets on squats to. I would do a quick warm up then go with three good heavy sets. I would think a lot of your soreness is due to a lactic acid build up from doing such high reps. Are you doing some SLDL as well? you may not want to do them the same days as squats but I would add them to your leg work outs.
	Cool

07-22-2005, 11:51 AM	#5
guyfromkop Registered User Join Date: Jan 2005 Posts: 50	do this AFTER warming up correctly Squat 5 sets of 3 reps(as much as you can do) Leg Press 1 set of 20 Stiff-Legged Deadlift 2 sets of 8 reps Standing Calf Raise Rest Pause 2 sets of 15/30 reps(if you dont know what rest pause is, do 15 to failure, take 10 deep breaths, bang out as many as you can, take 10 deep breaths, bang out as many as you can, do this reps 16 to 30) you wont be able to walk out of the gym the way you walked in if you do it right oh yea and make sure you go past parallel, dont be one of those guys that do squats and only move up and down a couple inches.
guyfromkop Registered User Join Date: Jan 2005 Posts: 50

07-22-2005, 11:53 AM	#6
SunDust2000 Registered User Join Date: Jun 2005 Location: Central Florida Posts: 61 Photos: 6	thank you scotty
	Tara

07-22-2005, 12:00 PM	#7
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	get rid of the extensions and curls and replace them with lunges/step ups and SLDL's/GM's respectively.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

07-22-2005, 05:04 PM	#10
BruiseKnee Registered User Join Date: Jan 2005 Posts: 121	personally, i made the best gains on my quads from doing about 8 sets of squats once a week, like your routine. call it overtraining if you want, but it worked for me.

07-22-2005, 08:36 PM	#12
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,791 Photos: 35	Alternate to front squats or hack squats every now and then... Throw in deads, if you don't do them already
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

07-23-2005, 12:52 PM	#14
HardTrainer Member Join Date: May 2005 Posts: 472	Your leg routine looks alot better then a lot of people I have seen on here, I would dump the last 25 reps set of the squats that you do and do 10 reps or so for hams. So its 3 sets of squats, 3 sets legs curls, 3-4 sets calf raises and 2 sets of extensions, looks good.
HardTrainer Member Join Date: May 2005 Posts: 472

07-23-2005, 12:56 PM	#15
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I would add in a compound hamstring movement. My favorite being good mornings. Romanian, stiff leg, or conventional deadlifts are also great. Something like: Squats (3 warmup + 3 working sets) Good Mornings (3 warmup + 3 working sets) Calf Raises (3 working sets) If you wanted to add another set or two of leg extensions and curls as you have already done, then fine.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-23-2005, 12:59 PM	#16
HardTrainer Member Join Date: May 2005 Posts: 472	what cowpimp said is even better if you feel you can take the plunge into giving up isolation exercises, and lose all your definition
HardTrainer Member Join Date: May 2005 Posts: 472

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