Post your last leg workout.

[JonnyO]

Post up your leg routines fellas, my last one was about 4 days ago and looked like this:

Standin calves
4 x 12-15 not sure of the weight used.

Leg Curls
70 x 6 warm up
100 x 6 warm up
130 x 6 warm up
160 x 15 x 10 x 5 then static hold.

Front Squats
135 x 10
185 x 10
225 x 10
275 x 15
315 x 9---->Leg Press Widow Maker with 5 plates a side for 25 reps.

After the WM we were done and layed on the floor for 5 minutes then did 20 min treadmill.

[gsxr750]

I got mine from T-Bag, he says it's working well for him looks like this:




The end.

In seriousness, I have a knee injury from a crash - so my leg day is mostly lighter weight higher rep. You have nice legs J.O... nohomo

[Josh]

Last Friday...

3 supersets of:
- lying leg curls (hamstrings) 10 reps (100 lb)
- seated calf raises 20 reps (75 lb)

5 sets of squats (full ROM), 5 reps per set (weight increased each set, last set was 160 lb)

3 sets of leg extensions for quads (10 reps each set, 150 lb)

I'm 5'7" and only 148 lb, so don't make fun of how much weight I use :) Still learning.

[#8]

Leg Day 1 - Heavy

Squats
Ham Curls

Leg Day 2 - Conditioning

Leg Extensions
Calf Press
Weighted Jump Squats

[ironwill]

yesterday was leg day...
I did squats @
12 reps with 1 plate per side
12 reps with 2 plates /side
12 reps with 3 plates/side
12 reps with 4 plates /side
8 full deep reps with 5 plates/side and a nickel plate each side
I then dropped 1 plate for 10, dropped another plate for 10.
I will be doing 6 plates/side in the next few weeks as 505 lbs was pretty easy, no belt, no wraps etc, just raw baby..

Leg extensions, dont know my weights but worked up to stack and back down with 2 drops.

deads at
1 plate/side for 12
2 plates /side for 12
3 plates /side for 12
8 reps with 4 plates/side
then lying ,eg curls not sure of weight, i just use these to get a full hit on my hammies...
then i did seated calves with 4 /45s on machine, and repped out with that, then single leg standing calf work, then tanned for 12 minutes..

[tex]

hack squat 8 plates x 10 reps 10 plates x 5 reps ( deep )
cybex leg press 14 plates x 10 reps
leg ext 7 sets of 10 @ 120 with 30 seconds rest between sets....and downing 1 litre of water

sldl 325x10
glute/ham raise bodyweight+45 x 10
leg curls 7 sets of 10 @ 100..30 seconds rest between sets....downing a big gatorade between sets......

extreme stretching for quads and hams......didnt train calves cuz i jump roped for 20 minutes the day before.....

[Bowlcut]

Wide Stance Good Mornings,
~400lbs x3
~410lbs x3
~420lbs x3
~450lbs x3

Shrugs (4 sets)
Inverse Curl BW x 10 reps (elevated GHR)

Belt Squats 135lbs x 20 reps (3sets)

[ubcpower]

Superset:Leg Extentions w/ Lying Hamstring Curls 4x15-20
Superset: Walking DB Lunges w/Hack Squats 3x12
Squats: 3x15-20
Superset: Sitting Calve Raise w/ Standing Calve Raise 4x15-20

[ubcpower]

hack squat 8 plates x 10 reps 10 plates x 5 reps ( deep )
cybex leg press 14 plates x 10 reps
leg ext 7 sets of 10 @ 120 with 30 seconds rest between sets....and downing 1 litre of water

sldl 325x10
glute/ham raise bodyweight+45 x 10
leg curls 7 sets of 10 @ 100..30 seconds rest between sets....downing a big gatorade between sets......

extreme stretching for quads and hams......didnt train calves cuz i jump roped for 20 minutes the day before.....

Tex is that version of that Fst-7?

[natenator]

interesting LEG workout ;)

[Houstonbc]

squats
12 x 135
12 x 225
12 x 315
12 x 405
12 x 315
one leg leg press
3 sets with 3 plates per side
hack squat
2 plates per side 3 sets of 15 reps each
3 sets leg extension
3 sets lying leg curls
3 sets of calf extensions

[JonnyO]

I been doing the majority of my ham work of back day and seems to work well. I cant get a full ham and quad workout in one session which is why I split them up. But leg days I start with calves then one exercise for hams.

Here was the leg w/o before my last one and it really targeted the front of the quads:

Seated calves:
3 sets to failure with 4 plates

Leg curls
4 sets up to the stack

DB Stepups, one leg at a time
40's x 12
60's x 12
80's x 12

Adductor
3 sets of 15-20 with stack plus 45lbs.

Hack Squats
135 x 6
225 x 6
315 x 6
405 x 13
455 x 8--->immediately to Leg press widow maker with 5 plates a side for 25 reps

I train legs hard each time and I was sore for 5 days after this one.

[tex]

Tex is that version of that Fst-7? yeah... got the idea from justin harris......i think haney used to do it back in the day........i like it.......my legs are still bombed today......gonna have to do some more extreme stretching tonight

[shroomduck]

Today:

10 Sets of squats @ 15 rep max, 5 rep min, depending on weight.
20 Sets of Legpress @ 10-15reps
5 Sets of Standing Calf Raises

[Bowlcut]

ME Legs.
Warm up.
Conventional Stance Dead Lifts off 4cm box ~400lbs x 3
~450 x 1
~500 x 1
~550 x 1

Inverse Curl (Elevated GHR) for 4 sets
Bent Over BB Row, pronated grip, index finger on knurling ofr 4 sets

Belt Squats 140 x 3 sets for 20 reps.
Pronated Grip Lat Pull Downs

Tomorrow will be timed front squats and pull throughs.

[physique]

I got mine from T-Bag, he says it's working well for him looks like this:




The end.

In seriousness, I have a knee injury from a crash - so my leg day is mostly lighter weight higher rep. You have nice legs J.O... nohomo

lmao. i laughed out loud reading that, so funny but yet so true.

today i did
leg press 50 @1 plate a side, 25 @ 2plates, 20 @ 2 +25, 18 @ 3plates, 15 @ 3 +25, 12 @ 4plates, 10 @ 4+25

squats 10 @ 135, 10 @ 155, 10 @ 185, 8 @ 205, 8 @ 225

leg curls 15 @ 90, 15 @ 100, 12 @110. 12 @ 120

[tex]

today i hit

hammerstrength squat 10 plates x 6
cybex leg press 16 plates x 8
leg ext 7x10 @ 120

sldl 325x8
glute/ham raise bodyweight+50 x 10
lying leg curl 7x10 @ 110

seated calf raise 135x15 225x10

surprised i went that heavy today...been having pain in my left knee since it got cold again.....

[Musclehead]

4 total heavy sets and 1 light set for hams

3 heavy sets and 1 light set for quads

That is all

[Praetorian]

Warm up very lightleg extension just to get blood flow as well as light ham curls.
A week
Barbell Squats
1 @ 135 for 10
1 @ 225 for 10
1 @ 315 for 8
1 @ 405 for 8
1 @ 495 for 6
1 @ 585 for 8
1 @ 675 for 4-6
1 @ 495 for 10

Hack squats
plates per side-reps
1 @ 10
2 @ 10
3 @ 8
4 @ 8
5 @ 5
6 @ 6-10
5 @ 8-10

Barbell lunges
2 plates per side
2 sets @ 10 reps each leg

Leg curls
stack for 4 sets of 8-10

Glute ham raise
2 sets 8-10 with additional 25-45 lbs

B week
leg press
warm up to 15 plates per side for 20 reps
drop to 12 plates per side for 20 reps

smith squats close stance
2 sets 315 for 15-25 reps

Barbell lunges
2 plates per side
2 sets @ 10 reps each leg

Leg curls
stack for 4 sets of 8-10

Glute ham raise
2 sets 8-10 with additional 25-45 lbs

done

P

[JonnyO]

Nice work Praetorian!

yesterday:

Seated calves for 3 sets then 1 leg standing calves with own bodyweight for as many I can do then both for as many I can do.

Seated single leg curls, 3 sets of 10

DB step ups, 1 leg at a time
40s x 10
60s x 10
80s x 10

Adductor, stack plus 45 for 3 sets of 12-15

Leg Ext, 3 sets of 15 for warm ups and blood flow.

Hack squats
135 x 12
225 x 10
315 x 17
405 x 8--->Right into leg press with 5 plates a side for 25 reps.

I dont know what it is but this is the best leg workout I have ever done and I've done it twice so far. My legs are unbelievably sore today and weak as hell. They hurt in all the right places I am trying to target, ie: outer quad and front inner thigh.

[jsv22]

i use lots of variations, but this is a recent one
hang-cleans (warm up) - 135x3x2, 185x3, 225x2
box squats- barx8x2, 135x8x2, 185x6, 225x6, 315x6, 365x6x3
Leg Press - 4 platesx8, 10 platesx8, 16 platesx8, 20 platesx8
single-leg curls - 60x8, 90x8, 120x6, 140x6
then i finished with some standing calfs...forgot to write down those in my log.
i used to do a lot of glute-ham raises, but i don't have that capability anymore...man those are a great exercise.

-jsv

[buildinthaskinnys]

5 min warmup on treadmill, warm up with the bar and 3 sets of squats deep and slow.

[Bowlcut]

Took a 15 RM or so weight of 225 lbs.
Did 10 sets x 10 reps, deep. 2 minutes rest max in between sets.

Followed by 3 sets of extensions and curls

Sore is the word of the day.

[O-Train]

Everything is done with a 4 second negative. This is one of three leg days, with biceps and forearms thrown in.

Standing Bicep Curl (EZ bar) Bar+100x5+2+2=9
Barbell Extensors 40x6+2+2=10
Calf Raise on Hack Press 340x8+3+2=13
Romanian Deadlift 275x6
Hack Press 680x6+2+2=10

[St]

Here is my Routine..

1 set Squats..225/12 reps..4 secs down,and 2 sec up.

Hams

1 Set leg curl 95/12 rep ..4 sec for negative,positive 4 sec up.

Calves

1 set Seated calf raise 120/12reps slow reps
1 set Standing calf raises 290/12 reps

[4031]

full squats ass to heels 275lbs 15reps 5 sets (45 sec rest inbetween sets)
legs curls 5 sets of 15 reps with 125 (45 sec rest interval)
split squats 35lbs dumbell 3 sets of 15 with 45 sec rest inbetween sets

[Shortdave]

Wide stance good mornings 135 x 10, 225 x 5, 225 x 5, 275 x 5, 275 x 5, 275 x 3, 275 x 3, 275 x 3

Bodyweight GHR 10, 10, 8, 5

Box squats 135 x 50

[O-Train]

Wide stance good mornings 135 x 10, 225 x 5, 225 x 5, 275 x 5, 275 x 5, 275 x 3, 275 x 3, 275 x 3

Bodyweight GHR 10, 10, 8, 5

Box squats 135 x 50

How deep do you guys go with good mornings? I use a shoulder width toes forward stance and I go fairly deep (approaching parallel). That's a lot of weight.

[Shortdave]

How deep do you guys go with good mornings? I use a shoulder width toes forward stance and I go fairly deep (approaching parallel). That's a lot of weight.

I am using a much wider than shoulder width stance with toes in line with my knees and I am hitting parallel for depth.


It's awesome.

[Bowlcut]

For GM's I go as low as possible without losing the arch.

[hommes]

damn i've been looking on here for something like this for the last hour, finally i've found it. i love to train the wheels. nothing better than huge wheels.

[hommes]

you guys have to try 666 squats, now they are the devil. 6sets of 6reps, 6 seconds on the way down, 2 sec pause while your in the basement. then push up as fast as you can per rep. rest time 30 to 60 seconds.(Weight useage 85%of your max). then on to leg castorating presses(leg presses) 10 sets of your 70 to 80 percent maxfor 25 to 50 reps. rest time minute and a half, in between sets. then onto reverse lunges-4 to 5 sets of 15 reps. rest time(while your partner is doing his thing). then onto legs extensions supersetted with your choice or mine, seated hammy curls or lying hammy curls. for 4 sets to failure with negatives thrown into the mix. with the help of your partner. then some calvaroo's or what i like to call them(robins eggs). i hate training calfs but its gotta get done. then some streching for a good 10 minutes. then time to peace out and get yourself some good ol' fashion protein in your system, i like an isolate myself.
thats one of my leg sessions in a nut shell. oh i ride the bike for a qui

[hommes]

i also ride the bike for a quick 10 minutes at the begining to get a quick blood pump/strech in before i murder my legs. well have a good one, i gotta hit the bed for some sleep. its a big leg day tomorrow .

oh ya i almost forgot to say, don't forget to breathe while training. its very important. good night

[hommes]

HOGAN says whatch you gonna do BROTHER!

[hommes]

Post up your leg routines fellas, my last one was about 4 days ago and looked like this:

Standin calves
4 x 12-15 not sure of the weight used.

Leg Curls
70 x 6 warm up
100 x 6 warm up
130 x 6 warm up
160 x 15 x 10 x 5 then static hold.

Front Squats
135 x 10
185 x 10
225 x 10
275 x 15
315 x 9---->Leg Press Widow Maker with 5 plates a side for 25 reps.

After the WM we were done and layed on the floor for 5 minutes then did 20 min treadmill.

you are genius for this posting section bro.

[_Ragnar_]

here is my quad day

Run on the treadmill for 10 minutes

3x15 light leg extensions, I really focus on contracting my quads and go really slow

5x10 squats

3x12 1 leg leg press

3x10 sissy squats

[LIVEHARD]

Bike 10 min heavy tension

Leg extensions 4 sets 8-10
Leg presses heavy 4 sets 6-10
Reverse hacks 4 sets 10-12
Leg curls 4 sets 8-10
Stiff leg dead lifts 3 aets 10-12

calfs are done on other day twice a week

[Drummer]

My leg routine has produced the best results out of any part of my workout. It is based on 2 sets of each : 2 really heavy compounds, straight leg deads, then 3 other isolated movements. All exercises are done to complete failure by REP 7. I have to get at least 5.

1) Compounds to choose from on leg day (choose 2 of 3, mix it up) :
Squats, Hack Squats (i like 45 degree rollers), leg press

2) Then I always do straight leg dead lifts

3) Then I pick some calf workouts. Mix it up, hitting both parts of the calf with 2 exercises (seated, standing, toes in, toes out, machine etc)

4) Then I choose 2 more of the following :
Some kind of leg curl or lunge, whatever you like that day for the hams. Some kind of extention machine for a light weight burnout of the quads.

If i still have energy, I may go to the girly section and do some inner, outter thigh machines. Dont laugh, Ive gotten some good gains from doing these ;)

This routine, being that it is never the same two times in a row, has given me great gains consistently. It ends up being 7 exercises, 2 sets each. If you do the inner outter its 9. You should feel light headed or sick when your done if your doing it right.

~D~

[CanadianIron]

Full ROM Squats

135 X 20
225 X 12
275 X 12
315 X 10
315 X 8

Leg press

3 plates X 12
4 plates X 12
5 plates X 10

Deadlift

225 X 10
275 X 8
315 X 6
365 X 4

Leg extensions (quad machine)

Full stack X 12, X 15, X 20 (stack isnt that heavy)

Leg curls 150 X 12, 180 X 10, 200 X 8

Calf press

2 plates X 20
2.5 plates X 20
2.5 plates X 20


I dont usually do this much volume, i was just having a good workout and didnt want to stop :)

[bigtavi8]

5 minute bike warm up.

Leg Extensions
1 warmup- 90x 20reps
140x12 reps
170x10 reps
200x 8 reps

Leg press- 360x 15 reps
450x 12 reps
540x 9 reps
765 x 5 reps

Front squats- 95x 15 reps
115x 10 reps
135x 9 reps
170x 8 reps

Lunges Barbell- 90 x 12
x 3 sets

Calves- Standing- 3 sets- heavy weight, 6-8 reps, 3 sec bottom pause
Seated- 4 sets. 1.5 platesx 15 reps
Supersetted
Standing smith machine calf raisesx 15 reps. (1 plate a side)

[hommes]

nice work boys, ill choose one of your workouts for next leg day. good shit though on here. keep it killer.

[meathelmet]

squats:
3x5

leg press:
3x8-10

romanian deadlift:
3x10-15

standing calf raises on box:
3x15-20

[devo09]

BB Squat
315X5
365X5
385X5
405X4

Glute-ham raise
BWX6
+20X5
+20X5
+25X5

Unilateral leg press-total plates
4plsX10
6plsX8
6plsX8
7plsX8

lying leg curl
3 sets

standing calve raise
1 RP set, using a 3 second negative and 3 second pause at bottom

[Winnipeg Muscle]

Legs

Front Squats - 10 sets of 8 (7, 6) reps (AGHV) 1.5 min rest
Leg Press / Extensions Superset – 3 sets of 6-8 / 30-3 position extension
Stiff legged dead lift – 3 sets of 10 – 12 reps
Leg Press 1set of 100 reps

Limp home!

Hammy & Back

Bent Over Barbell / Close Grip seated rows Superset- 3 sets of 10 reps
Deadlifts - 10 sets of 5(4,3)reps (AGHV) 2.0 - 2.5 min rest
Any Pull down Variation – 4 sets of 8-12 reps
Lying leg curls – 4 sets of 8-10 reps
Nautilus Rows 1 set of 100 reps

[_Ragnar_]

Squats: 135x15
225x12
275x10
295x10 PR
315x8 PR

leg press: 5platesx12
7x10 PR
7x8

seated leg curls 90x12
110x10
110x8

[rated_rko]

hacksqat
leg ext
leg curls
calf raises

[BigWheel]

overhead squats5x5
jumping squats 4x6-8
walking lunges 4 sets

[cheesesteak]

stretching
3 minutes bike
leg extensions
squats
leg press
leg curls

I won't post numbers because I'll look like the biggest bitch

[_Ragnar_]

stretching
3 minutes bike
leg extensions
squats
leg press
leg curls

I won't post numbers because I'll look like the biggest bitch

Saying that is worse than actually posting them. You have to remember that everyone here started somewhere. Less than a year ago I was squatting 115lbs. Don't be ashamed most of the people on here, myself included, would have killed for this place when we where starting out.

[cheesesteak]

Last message board I was on I was constantly getting teased for my lift numbers. It's because of my weight.. if I were down to what my muscle mass is at my lifts would seem normal.

[_Ragnar_]

you got a PM

[CanadianIron]

Tried to do the 225 X 20 rep drop set on my squats at the end of my squat set last workout. WHAT A BURN!

At about 14-15 reps I had to start taking 3-4 good breathes between the reps by the end of 20 reps i was dying... definately a good technique to just kill the legs. Try it...

[JonnyO]

Today:

Leg Ext 3 x 20 warm ups to get some blood flowing in the quads
Front squats 6 x 6-12
Leg press 6 x 10-12
Heavy leg ext 3 x 8 and right after each set I did duck walks 12 steps.

Stamina was brutal today and my weights sucked! A lack of food before my workout played a big factor (only one whole meal then a bagel and pre w/o shake). On the heavy leg extensions, 150lbs was like 300lbs I felt like a girl, lol.

[dremen]

Squat(warmup)2x4
Leg Extentions(warmup)2x10
Ham Cable Curls(warmup)2x8

Squat-2x20-2x15-2x8-2x4
Decline Leg Press-Same as squat
BB Lunges-A good 5 minutes
Leg Extentions/Ham Cable Curls-Rotate between the 2 till i puke or pass out....lol

On calf day i just lift till im cripple then sit a few minutes then repeat for an hour or so.

[tex]

box squats 225x20 275x5 315x5 (my lower back is still giving me shit otherwise my progressions would have went up to 495....)

speed deadlifts 225x2x10

kb swings 50x10x5

[steve_d]

3 sets leg extensions, 12 reps
box squats (about 13 inches):

135 x 12
225 x 12
315 x 12
405 x 8
455 x 11 (failure)
425 x 12 (failure)
405 x 12 (near failure)

leg press:

4 sets (4 plates a side x 30 quick reps all the way down)

hamstring curls: 3 sets x 12 reps
Calf raises, and other calf machines around the gym: 6 sets x 15-20 reps.

[HoliTheCat]

10 sets of 10.

First 5 were regular squats

Last 5 were jumping squats (but my toes never left the ground...so i'm exploding and landing softly immediately).

and I was supersetting those with 1 armed snatchs @ 91 lbs or something. Which isn't that heavy...but the handgrips at this gym are ****en HUGE and it is really hard to hold onto the weight...

[HoliTheCat]

Oh, and the squatting weight was super light @ 135lbs - as I had done a lot of leg training the day before so my legs were ****en tired and sore as all hell.

Day before I was practicing my 'shot' (but was only shooting with my left leg forward) as well as a lot of duck walking and bodyweight lunging...

[JonnyO]

Oh, and the squatting weight was super light @ 135lbs - as I had done a lot of leg training the day before so my legs were ****en tired and sore as all hell.

Day before I was practicing my 'shot' (but was only shooting with my left leg forward) as well as a lot of duck walking and bodyweight lunging...

Semi pro hacky sacker right?

[HoliTheCat]

Semi pro hacky sacker right?

Obviously. Wanna hang out?

[cheesesteak]

3 minutes bike
Leg Extensions - 45 x 12, 90 x 10, 135 x 10
Squats - 95 x 10, 135 x 10, 145 x 10, 155 x 10
Leg Press - 2 plates a side x 10, 3 plates x 8, 3 plates x 10
Lying Leg Curl - 90 x 10, 90 x 10

[Flexxx]

I did 155lb for 10 sets of 8 with 30 second rest
then 3 sets of 30 airsquats
3x10 pistols supersetted with sissy squats
calf raise, 3 sets of 335x6

I have use use light weight nowadays as I have more metal in my knee and legs than I would like.

Embarrasingly my GF squatted 245 for 6 beside me, but she has good knees

[hommes]

that's sucks flexxx

[vlad]

Squats:
275 x 10
315 x 8
365 x 6
405 x 4
Leg press
7 plates x 10
8 plates x 8
9 plates x 6
10 plates x 4
Romanian Deadlift
225 x 10
275 x 8
315 x 6(or to fail which is around 6)
After this my legs are cooked. I do 6-10 sets of calves after.