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Volume Leg Training – November 23, 2015 #log #highvolume

• Laying Hamstring Curls 4×12 +Superset: Standing Calf Raises 4×15 • Squats -Set 1 135×15 -Set 2 135×15 -Set 3 225×12 (rest/pause at the bottom) -Set 4 225×10 (pump it out) -Set 5 275×10 -Set 6 315×8 -Set 7 315×5 (with 30-40lbs of chains) • Leg Press (Standard foot-placement) 4 Sets of 14 plates x…

Leg Training – November 19, 2015 #log

• Laying Hamstring Curls 4×12 • Squats -Set 1 135×15 -Set 2 135×15 -Set 3 225×12 -Set 4 275×10 -Set 5 315×9 -Set 6 315×8 -Set 7 225×12 • Leg Press (Standard foot-placement) -Set 1 14 plates x 20 -Set 2 16 plates x 15 -Set 3 18 plates x 12 -Set 5 20 plates…

Leg Training – November 13, 2016 #log

• Leg Extensions 1×20 (warmup) • Squats -Set 1 135×15 -Set 2 135×15 -Set 3 225×15 -Set 4 295×10 -Set 5 345×5 -Set 6 365×5 -Set 7 385×5 • Leg Press -Set 1 12 plates x 20 -Set 2 16 plates x 15 -Set 3 18 plates x 15 -Set 4 18 plates x 15…

Leg Training – February 26, 2015 #log

• Squats -Set 1 135lbs x 12 warmup -Set 2 135lbs x 12 warmup -Set 3 135lbs x 12 warmup -Set 4 225lbs x 12 -Set 5 285lbs x 10 -Set 6 285lbs x 8 / 225lbs x 6 / 135lbs x 6 -Set 7 315lbs x 8 / 225lbs x 6 / 135lbs x…

Leg Training – March 10, 2015 #log

• Seated Hamstring Curls 4×10 (hold and squeeze at the bottom for 2 seconds of each rep) • Leg Extensions 5×10-12 (first 3 sets moderate weight, hold and squeeze at the top of the rep. Last 2 sets, heavy as shit) • Squats -Set 1-3: 135×10 -Set 4: 245×12 -Set 5: 295×10 -Set 6: 335×10…

Leg Training – March 19, 2015 #log

• Laying Hamstring Curls 4×10-15 +Superset: Standing Calf Raise Machine 4×15 • Leg Press -Set 1: 8plates x 20 -Set 2: 8plates x 20 -Set 3: 12plates x 20 -Set 4: 14plates x 15 -Set 5: 16plates x 15 -Set 6: 18plates x 15* -Set 7: 20plates x 12* -Set 8: 22plates x 12* -Set…

Leg Training April 2, 2015 #log

Seated Leg Extensions -Sets 1-4 15reps – weight moderate -Sets 5-6 10reps – heavy as shit Leg Press -Set 1 15-20reps -Set 2-5 10-12reps *added resistance bands to add negative resistance Hack Squats -Set 1-4 10-12 reps, keep pyramiding up the weight -Set 5-7 8-12 reps *added bands to give a Reverse band effect on…

Leg Training – May 7th, 2015 #log

• Squats – Sets 1-2 – 135lbx12 warmup – Set 3 – 225×10 – Set 4 – 315×10 – Set 5 – 365×8 – Set 6 – DROPSET 405×4 – 315×5 – 225×5 – 135×4 – Sets 7-8 – 185×12 (close foot placement stance, go down to parallel) • Laying Hamstring Curls 4×10 • Seated…

TIPS TO TRAINING LEGS MORE EFFICIENTLY

1. Press through your heels and drive with your hips, not your knees. 2. On squats, be sure to keep your head and chest up— once you break your form and lean forward, it’s all over. 3. Quality is worth more than quantity— that goes for weight, form and the intensity of your sets. 4….

Leg Training – November 6th 2015 #log

Laying Hamstring Curls 4×12 Standing Calf Raises 4×15 Squats -Set 1 135×12 (rest/pause) -Set 2 135×12 -Set 3 225×12 -Set 4 225×10 (rest/pause) -Set 5 295×8 -Set 6 345×5 -Set 7 365×5 -Set 8 225×12 -Set 9 225×10 -Set 10 245×8 (rest/pause) -Set 11 245×8 (rest/pause) Leg Press -Set 1 12plates x 15 -Set 2…