Sharing is caring brehs. Most of yall give solid advice so I figure this way we all could eat 
Brehs come post your leg workouts
- Thread starter GoFlipAPack
- Start date
definition
im not a cool guy anymore
this is information I could use also.
My leg days are generally pretty short if I don't add cardio.
I generally deadlift heavy (for me ... 335 for 5 sets of 3) once a week, and squat heavy once a week (maybe 295 for 5x5), not on the same day. I superset with dumbbell farmer walks (basically just walking around with a pair of 90lb dumbbells), followed by a couple minutes rest.
Then, I will either do a lighter set with the opposite of the squat/deadlift I did heavy that day (maybe 225 for 3x8).
Next is usually kettle bell swings. If i do both squat and d/l, I'll go light. 15 swings with a 50 ... 3 sets or so, superset with planks. If I skip either squat or d/l, I'll swing a 70lb bell for 5x15, supersetted with goblet squats (same kettle bell) or pistol squats on a bosu ball.
If I'm doing cardio, it's either jump rope double unders (because Rocky does them), or I'll do the stair machine (maybe 3-4 sets of 5-7 minutes each -- can't do 20 minutes straight) ... but never squats/deads/stair machine the same day.
and that's it.
My leg days are generally pretty short if I don't add cardio.
I generally deadlift heavy (for me ... 335 for 5 sets of 3) once a week, and squat heavy once a week (maybe 295 for 5x5), not on the same day. I superset with dumbbell farmer walks (basically just walking around with a pair of 90lb dumbbells), followed by a couple minutes rest.
Then, I will either do a lighter set with the opposite of the squat/deadlift I did heavy that day (maybe 225 for 3x8).
Next is usually kettle bell swings. If i do both squat and d/l, I'll go light. 15 swings with a 50 ... 3 sets or so, superset with planks. If I skip either squat or d/l, I'll swing a 70lb bell for 5x15, supersetted with goblet squats (same kettle bell) or pistol squats on a bosu ball.
If I'm doing cardio, it's either jump rope double unders (because Rocky does them), or I'll do the stair machine (maybe 3-4 sets of 5-7 minutes each -- can't do 20 minutes straight) ... but never squats/deads/stair machine the same day.
and that's it.
rogue_riezo
Les Enfants Terribles
5x5 weighted calf raises
4 sets of 12 hip aductor
4 sets of 12 front weight thing
4 sets of 12 laying back weight thing for glutes
Weighted lunges.
I had a back injury and struggle to do ATG squats so I do variation of a squat with a heavy ass dumbbell that I saw on Hodge twins.
That's basically it.
I do WAY too little cardio. Need to get out that HIIT action.
4 sets of 12 hip aductor
4 sets of 12 front weight thing
4 sets of 12 laying back weight thing for glutes
Weighted lunges.
I had a back injury and struggle to do ATG squats so I do variation of a squat with a heavy ass dumbbell that I saw on Hodge twins.
That's basically it.
I do WAY too little cardio. Need to get out that HIIT action.
Drop sets on leg press.
Work up to the heaviest you can do 8-ish reps of. Do that, take a 45 off each side. Do as many as possible, repeat until 1/2 plates per side, depending on your strength level.
I LOVE to end leg days with this.
Work up to the heaviest you can do 8-ish reps of. Do that, take a 45 off each side. Do as many as possible, repeat until 1/2 plates per side, depending on your strength level.
I LOVE to end leg days with this.
rogue_riezo
Les Enfants Terribles
These bytches called sumo squats.
3:18 in the video below:
The beginning of the video below:
i warm up with the hip abductor and the inner thigh machine 20x4
Then leg extensions 20x4
pyramid back squat
145 20 reps
225 10 reps
315 5
405 1
then back to 145 until failure
Leg press machine at a random weight between 315 and 400
Finish it off with the Quad machine for like 225 10-5 reps 3 sets
I have no calves so i dont even bother
Then leg extensions 20x4
pyramid back squat
145 20 reps
225 10 reps
315 5
405 1
then back to 145 until failure
Leg press machine at a random weight between 315 and 400
Finish it off with the Quad machine for like 225 10-5 reps 3 sets
I have no calves so i dont even bother
MustafaSTL
Achievement In Every Field of Human Endeavor
Deadlifts
Squats
Lunges
Standing Calf Raises
Squats
Lunges
Standing Calf Raises
3x8 back squats
5x10-12 super set of ham curls and calf machine
My back is
and any kind of deadlift aggravates it. Strangely squats don't bother it too much so I still do those. Thinkign about adding isolateral leg press to work out some imbalances.
I biked a lot as a kid and still do so my legs have always been OK, even before I started lifting. So I don't put too much work into them. Just maintain pretty much and save my back
5x10-12 super set of ham curls and calf machine
My back is
and any kind of deadlift aggravates it. Strangely squats don't bother it too much so I still do those. Thinkign about adding isolateral leg press to work out some imbalances.I biked a lot as a kid and still do so my legs have always been OK, even before I started lifting. So I don't put too much work into them. Just maintain pretty much and save my back
example leg workouts. barbell squats only.
work out 1
135 lbs. 10 reps
135 lbs. 10 reps
155 lbs. 10 reps
175 lbs. 10 reps
195 lbs. 10 reps
215 lbs. 10 reps
225 lbs. 5 reps
225 lbs. 5 reps
work out 2
135 lbs. 10 reps
175 lbs. 10 reps
175 lbs. 10 reps
175 lbs. 10 reps
175 lbs. 10 reps
175 lbs. 10 reps
175 lbs. 10 reps
175 lbs. 10 reps
175 lbs. 10 reps
work out 3
135 lbs. 10 reps
135 lbs. 10 reps
175 lbs. 10 reps
225 lbs. 10 reps
245 lbs. 8 reps
265 lbs. 5 reps
285 lbs. 3 reps
305 lbs. 1 rep
295 lbs. 1 rep
295 lbs. 1 rep
285 lbs. 1 rep
285 lbs. 1 rep
175 lbs. 1 rep
work out 4
135 lbs. 10 reps
135 lbs. 10 reps
185 lbs. 10 reps
205 lbs. 10 reps
205 lbs. 10 reps
205 lbs. 10 reps
205 lbs. 10 reps
195 lbs. 10 reps
185 lbs. 10 reps
To clarify, each workout is done in a day, one each week. Not all four in one day.
The volume is
i warm up with the hip abductor and the inner thigh machine 20x4
Then leg extensions 20x4
pyramid back squat
145 20 reps
225 10 reps
315 5
405 1
then back to 145 until failure
Leg press machine at a random weight between 315 and 400
Finish it off with the Quad machine for like 225 10-5 reps 3 sets
I have no calves so i dont even bother
Aye breh howd you get your calves to be God status?