My leg day, let's hear yours

[atrain999]

leg day twice a week:

dynamic stretches for about 20 minutes

squats 5x5 jumping 10lbs for the last two

seated calf raise machin (12-15 reps) x 4 sets

leg extensions (8-12 reps) x 4 sets

leg curls (8-12 reps) x 4 sets

one-legged machine leg press because my squat is slightly uneven (8-12 reps) x 3 sets

standing calf raises (12-15 reps) x 4 sets


seems to do the trick, typically!

 

[raysugar1234]

leg day twice a week:

dynamic stretches for about 20 minutes

squats 5x5 jumping 10lbs for the last two

seated calf raise machin (12-15 reps) x 4 sets

leg extensions (8-12 reps) x 4 sets

leg curls (8-12 reps) x 4 sets

one-legged machine leg press because my squat is slightly uneven (8-12 reps) x 3 sets

standing calf raises (12-15 reps) x 4 sets


seems to do the trick, typically!

I also do jump squats sometimes, they are tough but effective...

 

[sin]

I hit legs twice a week.
1st leg day
Squats 5-6 sets 8-12 reps/set
Ham Curls 4 Sets 15-20 reps
Leg extensions 6 sets 8-10 reps
Calf exercises until I feel they are exhausted

2nd leg day.
Straight leg deads 10 set 6-8 reps/set
Leg press 4 sets 20-25 reps/set
Ham curls 4 sets 10-12 reps/set
Calfs to exhaustion

Sometimes I throw in single leg squats, lunges, etc. But this is the base of my leg day workouts.

 

[swole4ever]

I love legs, legs are my favorite workout which is on Monday. While everyone else in the world is doing chest on Monday I am working Legs. I have also learned a lot from doing the traditional leg workout and balls to the walls attitude.

Here is an article that I looked at some time ago. its actually a good read.
7 "Classic" Exercises You Should Avoid | FLEX Online

I have seen too many of my friends end up with back problems from squatting. I learned from their mistakes and do not squat like I used to anymore. Free squats is something I don't do anymore, I either use the smith machine or just machines designed to hit the quads.

My ego still gets the best of me at times and I will squat 5 plates on each side, but that is far and few. All my reps for legs go like 15-30 reps, I don't do any 8-10 reps anymore unless I am squatting 500lbs (ego as I previously said). It really does feel good to squat like that especially when no one else in the gym has any legs.

But as you get older, you truly get wiser when it comes to working out. The last person I saw squat 405 in the gym doesn't do it anymore, he hurt his back.

This is what I basically do for quads now, I change things up to keep it interesting.
Leg Ext: 3x20
Upper Quad Leg Ext: 3x15
Smith Squats: 3x15
Horiz Leg Press: 3x25-30

then hamstrings etc...

I don't train with the guys anymore, I train with my wife so I have to keep the weights not TOO heavy. That keeps me with good form and no ego comes into play.

I forgot to mention that all my leg workouts are so intense, that after I am finished legs I can barely walk out of the gym.

 

[XxiamsoillxX]

What does this % mean?

 

[raysugar1234]

I love legs, legs are my favorite workout which is on Monday. While everyone else in the world is doing chest on Monday I am working Legs. I have also learned a lot from doing the traditional leg workout and balls to the walls attitude.

Here is an article that I looked at some time ago. its actually a good read.
7 "Classic" Exercises You Should Avoid | FLEX Online

I have seen too many of my friends end up with back problems from squatting. I learned from their mistakes and do not squat like I used to anymore. Free squats is something I don't do anymore, I either use the smith machine or just machines designed to hit the quads.

My ego still gets the best of me at times and I will squat 5 plates on each side, but that is far and few. All my reps for legs go like 15-30 reps, I don't do any 8-10 reps anymore unless I am squatting 500lbs (ego as I previously said). It really does feel good to squat like that especially when no one else in the gym has any legs.

But as you get older, you truly get wiser when it comes to working out. The last person I saw squat 405 in the gym doesn't do it anymore, he hurt his back.

This is what I basically do for quads now, I change things up to keep it interesting.
Leg Ext: 3x20
Upper Quad Leg Ext: 3x15
Smith Squats: 3x15
Horiz Leg Press: 3x25-30

then hamstrings etc...

I don't train with the guys anymore, I train with my wife so I have to keep the weights not TOO heavy. That keeps me with good form and no ego comes into play.

I forgot to mention that all my leg workouts are so intense, that after I am finished legs I can barely walk out of the gym.

It's working whatever your doing, those are some kickass calves.. I like how many veins you got in your calves.. I wish I could get large veins like that on my calves....They look tight and grainy too..

 

[sl5x52009]

i usually have a day for squats and a day for deadlifts once a week each

squat day i almost always hit leg curls hard

stiff legs are often in both days

lots of variations, pause squats, pin squats, box squats, sumo deads, front squats....

often hit leg extensions on both days

hit leg press hard the first time in a while two days ago.

That sounds intense man! I do deadlifts on different days than squats. My leg day is like:
low bar squat 5x5
front squat 5x5
leg press 5x5
leg extension 3x12
leg curl 3x12
calf raise 3x12

 

[ApeShitFuckJacked]

3 sets of box jumps

3 sets deadlift

3 sets back squat

3 sets calf raises

3 sets hamstring curls

Works for me.

Dead lifting over 500 pounds in 8 months
I started at 285.

Only ran one 10 week test cycle

 

[Oberno]

Barbell Squats 5 sets (8-12 reps)
Cross Behind Lunges 4 sets (8-12 reps)
Hamstrings (back of legs) 4 sets (8-12 reps)
Donkey Calf Raise 4 sets (20 reps)
Deadlifts

 

[seanchan]

I haven't even read this article yet. I'm just so excited there is a thread for leg day haha. Here's my workout and you be the judge

7 sets on squats to warm up to 315.

315 5 sets @ 5 reps
365 1 set @ 4 reps

Then
Jump squats @ 135 x 10 reps for 5 sets

Walking Lunges @ 155 x 10 reps for 4 sets

Guillotine leg press
Warm up to 450
450 for 7 reps 4 sets
Follow by drop sets. No break. (Friend removes weights as I get to failure)
All the way to 90

Then

Donkey calf raises
25 reps with both legs on platform @ 3 sets
Then
Single leg. Each leg 10 reps for 3 sets

Curls
90lbs
10 reps 4 sets

Extentions
90lbs
10 reps 4 sets

And lastly

Leg abductors,
300lbs
10 reps
4 sets

= 170lbs man squatting 405 and pressing 1100

 

[Oregongearhead]

Damn Sean - I get tired just reading your leg workout , power-on brother !

 

[seanchan]

Damn Sean - I get tired just reading your leg workout , power-on brother !

This week I wasn't even sore... I did it Tuesday.
Lol.

 

[seanchan]

Opps

 

[dper726]

Hit legs twice a week.

smith squats 4 sets 6-8 reps
Barbell lunges 4 sets 6-10 reps
leg press sets 8-12 reps
hams laying 4 sets 5-8 reps
hams one leg 4 sets 6 reps
calve standing raises 6 sets 6-10 reps

On second day ill alternate one hammy for a seated and extensions for leg press.

 

[pmac928]

Yesterday was leg day ......
6 sets squats pyramid up then down last set is a drop set
3 set walking lunge down gym &back
Inverted leg press 4 sets,s.s w leg ext and I was slightly sore...no cardio ever as my heart rate up all day at work

 

[pmac928]

I've just changed my bench to a wide grip and man how sore I was

 

[swole4ever]

Hit legs twice a week.

smith squats 4 sets 6-8 reps
Barbell lunges 4 sets 6-10 reps
leg press sets 8-12 reps
hams laying 4 sets 5-8 reps
hams one leg 4 sets 6 reps
calve standing raises 6 sets 6-10 reps

On second day ill alternate one hammy for a seated and extensions for leg press.

Dper, you and I are best buddies. I work them twice a week also. My real leg day is on Monday where I need a wheelchair in order to leave the gym. My other leg day is Friday where I perform one exercise and go for high reps to give me the burn and really fill the muscle up with blood.

I don't do two hard workouts a week because I would never recover for the next workout. Donuts and kolache's do help with recovery.

 

[Segaboy1235]

Seated Leg Curls
3 Sets- 20 Reps (2 Second Pause On Every Rep)
Lying Leg Curls
4 Sets- 1st Set (15 Reps) Other 3 Sets (8 Reps)
DB Straight Leg Deadlifts
4 Sets- 12 Reps (2 Second Pause On Every Rep)
Leg Press
4 Sets- 15 Reps
Standing 1 Leg Curls
4 Sets- 12 Reps
Leg Extensions
4 Sets- 12 Reps
Barbell Squats
4 Sets- 20 Reps
Lunges
3 Sets- 30 Reps

Last Set Of Every Exercise Is A Triple Drop Set.

Your Legs Will Be Destroyed.

 

[dper726]

Dper, you and I are best buddies. I work them twice a week also. My real leg day is on Monday where I need a wheelchair in order to leave the gym. My other leg day is Friday where I perform one exercise and go for high reps to give me the burn and really fill the muscle up with blood.

I don't do two hard workouts a week because I would never recover for the next workout. Donuts and kolache's do help with recovery.

Yea I love them legs too much it might have to do with the weight your able to push either way It gives me a high sense of satisfaction unlike any other muscle group.
I feel out of it too on my second training day of legs in the week. Ill also feel lack of motivation for leg if I don't hit 400g of carbs or more for it. Anything less and the workout seems like a drag.

And did I mention I love chicks with big thick ol legs.... I lose it when I find one [}][}][}][}]

 

[pittbox]

Leg day?
You mean every day?