Can't walk

[ArduousMeister]

I am just carious what you guys do out there after hard leg days. My problem is that I really like stacking on as much weight as I can on my leg days, to the point where I almost puke doing squats .... Thats the good part .... but I find that the next day is painfull but ok. For me, as with a lot of people, the second day kills. By the late evening of the first night and morn of the second day I can hardly move. Since I cycle to and from work and the gym everyday this is a little bit more of a problem for me. I now do my legs on Thurs, feel the pain a bit on Fri and take rest days from the gym on Sat and Sun also days where I don't ride to work. So before I write a novel I am just wondering what you guys do? Either supps or conditioning??

 

[P-funk]

Usuallu I stretch after the workout and/or ride the stationary bike for 5-10min. to decrease lactic acid. Usually I just deal with it though........Pain is part of leg day. That is why it is my favorite day to train and squats are absolutly my favorite exercise. Maybe you are doing to much volume. Try and take it down a notch. Remeber your legs get hammered everyday....riding to and from work, walking, stabalizing your bodyweight (and less we not the ground reaction force being applied on your body from the ground up due to gravity pushing you down everytime you move). This is a lot for you legs and pelvis to deal with how many sets are you doing?

 

[ArduousMeister]

For my legs I usually change it up a bit, but most of the time it looks something like this:

Squats 4@10-12
Lunges 2@10-12
Hammer Strength Leg Ext. 3-4@10-12
Hammer Strength Hamstring Curls 3-4@10-12
Hack Squats 4@10-12

I like to train my legs more by feel, that is why I don't have a firm rep or set counts. I also add weight the same way.

I don't have a problem with the pain so much as it is just a pain in the ass ... bad pun I know ... just carious

But I like the workout I get from my leg days

 

[P-funk]

If you can handle the pain then go for it. My leg days are usually marathons also in which I really kill myself. i don't mind the next day pain at all.

 

[ArduousMeister]

For me my leg days are kinda wierd. While I am doing it I can feel the pain of the weight that I am pushing at the time and I think man this is really going to hurt in a few days. But I still do it and love it

So what do your leg days look like?

 

[P-funk]

Here is two exaples of my leg day...originally posted in my journal:

example 1:
squats
275x12
315x8
356x4
last set real deep (ass to the grass) with a 3 second pause in the hole
135x22 (ouch)

stiff leg deads
205x12
225x10
275x9

walking lunges with dumbells
45lbs X aprox. 36 yards for 3 sets

hip ab/adduction exercise
Standing sideways from the cable machine hold cable in right hand. Then do a side squat with left leg going behind right leg. Bring left leg back to start and do a lateral dead lift on right leg. Do a set then repeat for other leg.

plate# 6x10
plate # 5x11

triset
a. leg ext.- plate# 15x8, #12x10, #12x12
b. leg curl- 100x9, 90x10, 90x12
c. jump squat- bw x 11, bw x 10, bw x 15

45 degree calf raises
rack x 11
rack x 9
rack x 8
rack x 8

Example 2:
8/6 legs
barbell squats balancing on one leg
65x12 (each leg)
95x10
105x8
(these are really hard)

overhead squats
95x11
115x8
75x15 (real deep)
55x14 (even deeper )

stiff leg deads
225x8
275x6
275x6

bench step ups with dumbells in hand
25x12
35x10
35x8

superset
a. leg ext; plate#15x12, #16x9
b. lying leg curl 100x11, 110x7

45 degree calf raise machine (one leg at a time)
80x8 each leg
40x10
40x10

 

[ArduousMeister]

Nice job man

 

[OceanDude]

Usually my biggest problem is not being able to walk well immediately after doing a leg exercise. I kind of just hobble around for a few minutes till I loosen up. I only get very sore when I do a major change of leg routine. On those days I know what to expect the next morning so I plan to sleep in and lounge around and rest. I recently did this by droppng my weights by 50% and going extreme flex on hack squats and leg extensions - holding and flexing at peak contraction and at various points in between. Wow - total burn out. I actually had to cancel a fishing trip since it was still sore on the 3rd day.

 

[oaktownboy]

when i hit calves heavy and hard, they shake for a while so I have to sit down.i feel very wobbly

 

[Shmoo]

Ya it can be a real chore just sitting on the can a couple days after a hard leg workout.

 

[ArduousMeister]

I hear that ... you kind of have to lower urself down using the sink or anything close

 

[EricCamper]

I guess this is how we all feel....I know exactly what you mean about the toilet......At work there is nothing around the can, so you have to do squats .....just to squat.....

Stretching is probably the key...Especially for me..I work on a computer all day so I am sitting most of it.......