Post your leg routine

Doublebase · 05-04-2008, 08:00 PM

I change mine around a lot but it usually looks something like this:

Squats
1 set x 10 reps
2 x 6-8
3 x 4
4 x 2-3

Lunges (or some other type of uni-lateral movement)
1 x 10
2 x 10
3 x 8 - 10

JonnyStead · 05-05-2008, 03:14 AM

I've most recently been doing 5x5 on Squats, leg raises, deads etc - I some times do reverse leg extentions for hamstrings but this wasnt in my most recent programme.

goob · 05-05-2008, 06:40 AM

Day 1: 5 x 5
Day 2 : 3 x 3

Workout A:
RDL's
WEighted Hyper Ext

Workout B:
Front Squats
Leg Press

**Gazhole** · 05-05-2008, 07:36 AM

Right now is:

A:
Goblet Squat
Unilateral Leg Press

B:
RDL
Single Leg RDL

3x10, 1:30 RI.

Wish i could do more, but im working on it

JonnyStead · 05-05-2008, 02:47 PM

Hey Gaz - whats a Goblet squat?

Its OK - scratch that! I looked it up!

KelJu · 05-05-2008, 03:13 PM

Squats: 4 x 5
SLDL: 4 x 5
Leg Extensions: 4 x 5
Calve Extensions: 4 x 5

Scarface30 · 05-05-2008, 03:34 PM

lower movements on fullbody A
RDLs 5x5 RI 2:00
Hyperextensions 3x8 RI 1:30

lower movements on fullbody B
back squats 5x5 RI 2:00
Hang cleans 3x8 RI 1:30

accessory: calf presses 3x8-10

Bradicallyman · 05-05-2008, 03:45 PM

Quote:

Originally Posted by KelJu

Squats: 4 x 5
SLDL: 4 x 5
Leg Extensions: 4 x 5
Calve Extensions: 4 x 5

Very similar to mine, except I substitute leg extensions for uni-lateral leg presses

TROJANNATION · 05-05-2008, 05:25 PM

Leg Extensions: 5x10

Squats: 5x10, 2x20

Narrow Stance Squats: 3x12

SLDL: 3x10

Superset: Lying leg curl + Donkey calf raise: 5x10 + 5x20

Doublebase · 05-05-2008, 05:32 PM

Quote:

Originally Posted by TROJANNATION

Leg Extensions: 5x10

Squats: 5x10, 2x20

Narrow Stance Squats: 3x12

SLDL: 3x10

Superset: Lying leg curl + Donkey calf raise: 5x10 + 5x20

Ouch!

**DOMS** · 05-05-2008, 06:06 PM

Back Squats (@ 80%): 10x3

Supramax Squats (@ 125%): 3x10 seconds

Zercher Good-mornings/Front Squat: 3x6/6

Overhead Squat: 2x20

lucifuge · 05-05-2008, 06:23 PM

deads: 5x5
back squats: 3x8
SLDL: 3x10
leg curls: 3x10
calf raises: 3x10

nadirmg · 05-05-2008, 07:26 PM

quad dominant day:
back squats 5 x 5
front squats 3 x 8
split squats 3 x 12

ham dominant day:
RDLs 5 x 5
GMs 3 x 8
leg curls 3 x 12

push-pull days:
calf raises 3 x 8
or
calf press 3 x 12

jchappj · 05-06-2008, 12:14 PM

Back Squat - 3 X 10
1 X 8
1 X 6
Lunge - 3 X 10
Leg Extension - 3 X 8
Leg Curl - 3 X 8
Calf Raise - 4 X 10

My latest routine (for all exercises -> P/P/L) incorporates lowering the weight and performing very strict, slow movements both up and down. I found I had to check my ego because of the amount of weight being used. I am not a powerhouse to begin with and at first it seemed a little embarrassing... but after feeling the burn and the soreness the following days I felt a lot better about it.

05-05-2008, 03:14 AM	#2
JonnyStead Good old English grit Join Date: Oct 2005 Location: England Posts: 374 Photos: 4	I've most recently been doing 5x5 on Squats, leg raises, deads etc - I some times do reverse leg extentions for hamstrings but this wasnt in my most recent programme.
	I'm 34 - when am I officially an old fart?

05-05-2008, 02:47 PM	#5
JonnyStead Good old English grit Join Date: Oct 2005 Location: England Posts: 374 Photos: 4	Hey Gaz - whats a Goblet squat? Its OK - scratch that! I looked it up! Last edited by JonnyStead : 05-05-2008 at 03:01 PM.
	I'm 34 - when am I officially an old fart?

05-05-2008, 03:34 PM	#7
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,641 Photos: 2	lower movements on fullbody A RDLs 5x5 RI 2:00 Hyperextensions 3x8 RI 1:30 lower movements on fullbody B back squats 5x5 RI 2:00 Hang cleans 3x8 RI 1:30 accessory: calf presses 3x8-10
	Warning: Seismic Testing Zone

05-05-2008, 05:25 PM	#9
TROJANNATION Registered User Join Date: Feb 2008 Location: Oregon Posts: 105	Leg Extensions: 5x10 Squats: 5x10, 2x20 Narrow Stance Squats: 3x12 SLDL: 3x10 Superset: Lying leg curl + Donkey calf raise: 5x10 + 5x20
	www.allthemisc.com

05-05-2008, 06:23 PM	#12
lucifuge Madman Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 706 Photos: 11	deads: 5x5 back squats: 3x8 SLDL: 3x10 leg curls: 3x10 calf raises: 3x10
	Destiny dressed you this morning my friend, and now Fear is trying to pull off your pants. If you give up, if you give in, you're gonna end up naked with Fear just standing there laughing at your dangling unmentionables! -The Tick

05-05-2008, 06:40 AM	#3
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,344	Day 1: 5 x 5 Day 2 : 3 x 3 Workout A: RDL's WEighted Hyper Ext Workout B: Front Squats Leg Press

05-05-2008, 07:26 PM	#13
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 884 Photos: 7	quad dominant day: back squats 5 x 5 front squats 3 x 8 split squats 3 x 12 ham dominant day: RDLs 5 x 5 GMs 3 x 8 leg curls 3 x 12 push-pull days: calf raises 3 x 8 or calf press 3 x 12
	w/o log 5'5" - currently bulking - 143lb on 5/02 weight goal I: 150 :: flat bench goal II:170 :: squat goal I: 235 :: weighted chin goal III: +25 x 5 x 5

05-06-2008, 12:14 PM	#14
jchappj I Don't Feel Tardy! Elite Member Join Date: Apr 2007 Posts: 283 Photos: 1	Back Squat - 3 X 10 1 X 8 1 X 6 Lunge - 3 X 10 Leg Extension - 3 X 8 Leg Curl - 3 X 8 Calf Raise - 4 X 10 My latest routine (for all exercises -> P/P/L) incorporates lowering the weight and performing very strict, slow movements both up and down. I found I had to check my ego because of the amount of weight being used. I am not a powerhouse to begin with and at first it seemed a little embarrassing... but after feeling the burn and the soreness the following days I felt a lot better about it.
	You are in charge of the research and development, production, and marketing of the product known as you. You have a responisibility to yourself... take charge!

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