Doublebase

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

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?

goob

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

Workout A:
RDL's
WEighted Hyper Ext

Workout B:
Front Squats
Leg Press

Gazhole

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

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

JonnyStead

Hey Gaz - whats a Goblet squat?


Its OK - scratch that! I looked it up!

I'm 34 - when am I officially an old fart?

KelJu

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

Scarface30

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

Bradicallyman

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

TROJANNATION

Leg Extensions: 5x10

Squats: 5x10, 2x20

Narrow Stance Squats: 3x12

SLDL: 3x10

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

www.allthemisc.com

Doublebase

Ouch!

DOMS

Back Squats (@ 80%): 10x3

Supramax Squats (@ 125%): 3x10 seconds

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

Overhead Squat: 2x20

lucifuge

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

nadirmg

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 - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal I: 235 :: weighted chin goal III: +25 x 5 x 5

jchappj

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!