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Leg Training – October 9, 2016 #rebuild2016

• Seated Leg Extensions 5×12 +Superset: Seated Hamstring Curls 3×10 • Smith Machine Squats -Set 1: 135×20 -Set 2: 135×15 -Set 3: 225×10 -Set 4: 225×10 -Set 5: 285×10 -Set 6: 315×10 • Leg Press 6×10-20 (standard foot stance) • Leg Press 4×12-30 (close foot stance) [take 1 plate off each set but increase reps each set] +Superset: Leg Press Calf Extensions 4×20 • Barbell Walking Lunges 4×10…

Leg Training – September 11, 2016

• Seated Leg Extensions 4×10 +Superset: 1-Legged Leg Extensions 4×10 each leg • Smith Machine Squats -Set 1: 135×10 -Set 2: 135×10 -Set 3: 225×10 -Set 4: 285×7 -Set 5: 315×7 -Set 6: 225×10 (last 5 reps rest/pause) +Superset: Calve Extensions 4x15reps • Laying Hamstring Curls 4×12 +Superset: Hyperextensions (slow negatives to keep full contraction within the hams/glutes)…

Advanced Leg Training Workout – July 10th, 2016 #rebuild2016

• Leg Extensions 5×12-15 +Superset: 1-Legged Extensions 5×6-10 each leg • Seated Hamstring Curls 5×10-12 • Standing Calf Raises 5×15 +Superset: Seated Calf Raises 5×10-12 • Squats: 7 Sets (deep squats) -Set 1: 135×10 -Set 2: 135×10 -Set 3: 225×10 -Set 4: 285×10 -Set 5: 315×10 -Set 6: 365×7 -Set 7: 225×10 (rest/pause at the bottom for 4 seconds)…

Total Leg Training – July 4, 2016 #rebuild2016

• Leg Extensions 5×12-15 +Superset: 1-Legged Extensions 5×6-10 each leg • Seated Hamstring Curls 4×10-12 • Standing Calf Raises 5×15 +Superset: Seated Calf Raises 5×10-12 • Squats: 7 Sets (deep squats) -Set 1: 135×10 -Set 2: 135×10 -Set 3: 225×10 -Set 4: 285×10 -Set 5: 315×10 -Set 6: 365×7 -Set 7: 225×10 (rest/pause at the bottom for 4…

Leg Training (Quad Dominant) – March 20, 2016 #rebuild2016

• Laying Hamstring Curls 4×12 (warmup) • Leg Press: 5 Sets (standard foot placement) -Set 1: 12 plates 20 reps -Set 2: 14 plates 20 reps -Set 3: 16 plates 15 reps -Set 4: 18 plates 12 reps -Set 5: 18 plates 10 reps • Leg Press: 5 Sets (High/Wide footplacement) 10 plates total (5…

Leg Training – January 8, 2016 #rebuild2016 #log

• Standing Calf Raises 4×20 • Laying Hamstring Curls 4×10-12 • Squats -Set 1 135×15 -Set 2 225×12 -Set 3 275×8 -Set 4 315×7 -Set 5 275×8 -Set 6 225×10 • Leg Press -Set 1 10 plates x 15 -Set 2 12 plates x 15 -Set 3 14 plates x 13 -Set 4 16 plates…

Leg Training – December 24, 2015 #log #legday

• Seated Leg Extensions 4×10-15 Warmup (hold at the top of the rep for 2-3 seconds) • Smith Machine Squats (I would have done barbell squats, but all the racks were taken, and I am not one to just sit around and wait. Plus smith machine, to me, is just as hard as it doesn’t…

Leg Training – December 19, 2015 #log

• Seated Leg Extensions 4×10-15 Warmup (hold at the top of the rep for 2-3 seconds) • Smith Machine Squats (all done with controlled negatives) -Set 1 135×12 (rest/pause at the bottom for 2-3 seconds) -Set 2 225×10 -Set 3 275×10 -Set 4 315×9 -Set 5 365×5 -Set 6 225×10 • Hack Squats (machine weight 150lbs)…

Eccentric Movement Restriction Leg Training – December 6, 2015 #log #eccentric #restriction #bands #occlusion

• Seated Leg Extensions 4×10-15 Warmup (hold at the top of the rep for 2-3 seconds) • Seated Hamstring Curls 4×10-15 Warmup (hold at the bottom of the rep for 2-3 seconds) • Squats -Set 1 135×12 (rest/pause at the bottom for 2-3 seconds) -Set 2 135×12 (rest/pause at the bottom for 2-3 seconds) -Set…

High Intensity Leg Training – November 27, 2015 #log #intensity

• Seated Leg Extensions -Set 1 Warmup (hold at the top of the rep for 2-3 seconds) -Sets 2-4 Standard Sets (heavier) x 10-12 reps -Set 5 Lower weight x 12 (hold at the top of the rep for 3-4 seconds this time) • Squats -Set 1 135×12 (rest/pause at the bottom for 2-3 seconds)…