Leg Training – March 13, 2013

• Leg Extensions 4×10-12 (warmup the knees) • Leg Press 4×15 / 1×10-12-10 (dropset from 16plates-10plates-6plates) • Front Squats [Smith Machine] 4×10-12 • Walking Lunges with 40lb Bar non-stop for 7 minutes (20-30sec rest every 12 steps) • Hack Squats 4×10 • Laying Hamstring Curls 5×10-12 Share

Leg Training – March 4, 2013

Leg Training – March 4, 2013 • Laying Hamstring Curls 4×10 (warmup hams) • Leg Extensions 4×10 (warmup the knees) • Leg Press 4×15 / 1×10-10 (dropset) / 1×20 • Squats 1×10 “form-check” warmup / 3×10-12 • Stiff Legged Barbell Deadlifts 4×10 • Leg Extensions 4×10+3 resistance push/press reps • Glute Extensions 3×10 each leg…

Continue Reading

Leg Workout – February 26, 2013

Leg Workout – February 26, 2013 • Leg Extensions 3×10-12 / 3×10+3 push/press reps (spotter required) • Leg Press 5×12-15 (go heavier each set [8 plates, 10 plates, 12plates, 14 plates, 16 plates]) / 1×6-12-20 (strip down drop set. 18 plates/10plates/6plates) • Stiff Legged Dumbbell Deadlifts 4×10-12 (start mild and go upto heavy) • Lunges…

Continue Reading

Leg Training – February 6, 2013

Warm-up • Leg Extensions 4×10-12 (to just warmup the knees and joints, so nothing too heavy, saving the strength for what’s up next is key) Working • Squats – 2×10 warmup / 3×8-10 / 1×4-4-10 (strip-down set from 365lbs-315lbs-225lbs) / 1×3-8-10 (strip-down set from 405lbs-225lbs-135lbs) • Front Squats 4×6-12 • Laying Hamstring Curls 4×10-12 •…

Continue Reading

Quad Workout – January 30, 2013

Quad Workout – January 30, 2013 • Squats – 2x15warmup/3×10/1×4-4-8 strip down (from 365lbs-315lbs-225lbs) • Front Squats 3×10-15 • Leg Press 4×15 • Laying Hamstring Curls 4×15 Share

Leg Workout – January 23, 2013

• Squats – 3×12-20 warmup/4×7-12 working • Front Squats – 1x15warmup/3×8-12 working/1×12 finisher • Leg Press – 5×20-10 • Laying Hamstring Curls – 5×10-15 • Seated Hamstring Curls – 4×10-12 • Seated Calve Raises – 4×15-20 Notes: *all squats, to the floor!! *no complete lockout on front squats, to keep tension on quads *hamstrings curls…

Continue Reading

Leg Workout – December 26, 2012

• Leg Press 2×15-20 warmup/4×8-12 (last set drop-set with 15 extra reps) • Leg Extensions 4×10 + 3 reps of extension resistance (spotter pushes down on the leg extension while you are pushing up; push up as long as possible till failure occurs..painful!) • Trap-bar squats 3×10-12 — super-set with barbell lunges 3×20 steps •…

Continue Reading