Is this enough for legs? - and is my protocol OK?

[Deadballs]

Only been training 11 weeks so weights are pathetic but I'm more asking about volume and type of exercises I'm doing. Will be doing HIIT x 2 weekly also which will hit legs a bit.

Any criticism would be appreciated....

Wait for the smart arse to call me a slack jawed faggot lol

LEGS

30 x kick touches L

30 x kick touches R

30 x Squat and flutter kicks

30 x Jumping jacks


50 x Alternate sit ups


15 x 40kg Squat

8 x 80kg """""""""

3 x 80 kg """"""""

6 1/2 x 80kg """""

6 x 80kg """"""""""


100 x 15kg Russian Plate Twists


20 x 15 kg 1 Leg Stiff Legged Deadlifts

20 x 15kg """""""""""""""""""""""""""""""""""

20 x 20kg """""""""""""""""""""""""""""""""""

20 x 20kg""""""""""""""""""""""""""""""""""""


80 x 20kg Russian Plate Twists


20 x 20kg Front Dumbell Lunge

20 x 20kg Back """"""""""""""""""""

20 x 15kg Front""""""""""""""""""""

20 x 15kg Back"""""""""""""""""""""



Cool Down

 

[Deadballs]

Also, my knees are clicking on every rep!

Is this something I should be mindful of, particularly long term, or is it expected?

 

[Deadballs]

OH and before anyone laughs at my pathetic weights, I'm not on anything at all. Not even creatine and I'm 11 or 12 weeks in.

Wanted to add that...

 

[Ozzy619]

OH and before anyone laughs at my pathetic weights, I'm not on anything at all. Not even creatine and I'm 11 or 12 weeks in.

Wanted to add that...

Dont worry about the weight when youre getting stared back out, instead work on form. Ive had to relearn every workout from focusing on weight too much. Your knee clicking can be because youre still rusty, keep stretching and warming up. If theres pain lay off it.

 

[hotdog23]

Don't worry about weights bro. I don't train MUCH heavier right now as I'm coming back from knee issues myself. Like ozzy said get STRONG in your key leg posistions before jumping weight. Work on mobility and muscle conditioning for a month or two or 3. You will be glad you did next year when u squat 315 for reps

 

[Deadballs]

Cheers guys. Will do.

I have started using a box for squats to make sure I go parallel. Also, I knew I was leaning forward a little on the squat and stressing lower back and the box is helping me adjust this.

I keep meaning to switch my workout weekly from working at 80% 1RM for 4-8 to lighter weight for 8-12 but I like to lift as heavy as I can to see if I can outperform the previous week. It's satisfying because as I'm new I often can do better than the week prior but I'm gonna force myself. If nothing else but to keep the muscles guessing.

 

[Deadballs]

I did the above workout yesterday right before I posted it. Today I did this HIIT program. It fucked me. I did it the other day with fresh legs and it was no way near as hard as just now!

Planning on doing HIIT x2 weekly and Legs/Abs x1 Back/Abs x1 Chest/Shoulders x1 . Dunno if I'm up to it but gonna run through those 5 routines back to back this week and see how I fair.

 

[insertnamehere]

@Deadballs what are your stats and goals?

I see that you've been here for a few years. When you say that you've only been training 11 weeks, do you mean this is the first period of time that you've ever trained? Or has it just been a long time since the last time?

 

[Deadballs]

It's been about 18 months since I trained before the last 3.

Dunno, I'm 6ft. I'd like to be stronger for my job so it's easier and stay cardio fit of course but I'd like to put on some bulk too. Ideal for me would be I think 170lb lean mass at 10% ish.

Currently 173lb @ 16-18% body fat
Age 37 in 3 days

Bench 80kg x 5 max
Shoulder press 40 kg x 4
Deadlift 100 kg x 12 rep
Squat 80kg x 10

I may be a little stronger than those stats. Don't push right to the limit cos I have a lumber spinal fuse. The shoulder press stat is the limit though. I'm weak as hell at barbel shoulder press. I should say that's my biggest weakness I think.

Ta

 

[raysugar1234]

It's been about 18 months since I trained before the last 3.

Dunno, I'm 6ft. I'd like to be stronger for my job so it's easier and stay cardio fit of course but I'd like to put on some bulk too. Ideal for me would be I think 170lb lean mass at 10% ish.

Currently 173lb @ 16-18% body fat
Age 37 in 3 days

Bench 80kg x 5 max
Shoulder press 40 kg x 4
Deadlift 100 kg x 12 rep
Squat 80kg x 10

I may be a little stronger than those stats. Don't push right to the limit cos I have a lumber spinal fuse. The shoulder press stat is the limit though. I'm weak as hell at barbel shoulder press. I should say that's my biggest weakness I think.

Ta

I would focus on strength and form for now. Use progressive overload till you get to the point where you are moving some decent numbers. I don't know what the plate twists are but I would just stick to the basics for now and focus on form and Progressive overload. Don't worry about "keeping the muscles guessing" and don't change your workout routine weekly.

 

[Kinikuman]

It's been about 18 months since I trained before the last 3.

Dunno, I'm 6ft. I'd like to be stronger for my job so it's easier and stay cardio fit of course but I'd like to put on some bulk too. Ideal for me would be I think 170lb lean mass at 10% ish.

Currently 173lb @ 16-18% body fat
Age 37 in 3 days

Bench 80kg x 5 max
Shoulder press 40 kg x 4
Deadlift 100 kg x 12 rep
Squat 80kg x 10

I may be a little stronger than those stats. Don't push right to the limit cos I have a lumber spinal fuse. The shoulder press stat is the limit though. I'm weak as hell at barbel shoulder press. I should say that's my biggest weakness I think.

Ta

That's all you're lifting? You fuckin' puff!

Really though, not bad on the deadlift for being out of shape and having a bad back at that bodyweight. I am +10 years and +30 pounds to you with an inch more height. I also recently began a comeback and you should've seen me. No way I could have deadlifted 100kg for even 1 rep. It was a sad, sad sight as I swallowed my pride and squatted down with a mere pair of 25 lb. weights perched on the ends of my bar to do legs. One young lady in the gym that was outlifting me on every exercise gave me the occasional glance of pity. The way my arms shook on the bench press guys kept getting distracted that I would hurt myself. 3 months in now and I've passed some of the young guys in a few lifts. Slow and steady - be careful of overtraining.

 

[Deadballs]

That must have been embarrassing lol!

I had a guy come and save me about 5 years ago with a 50 kg bench press. I'd burned out on previous sets and failed on a rep and couldn't put the bar back.

Now that's embarrassing!

I did stiff legged deadlift for first time the other day and my fucking back was killing me the next day. Not in a good way though. However, I have been doing single leg stiff deads with no problem for a while. I wonder why that is??