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Youngguns
09-04-2009, 05:57 PM
Quads
Squat(12) 135, (6) 185, 225, 260
Leg Press(8) 190, 200, 200, 200
Lunge(20) 100x4
Leg Extension(12) 11, 11, 11, 11

GENESIS
09-04-2009, 06:14 PM
squat- 135 (20), 225 (15), 275 (10), 315 (8), 365 (6)
front squat- 135 (15), 185 (10), 185 (10)
leg extension- 140, 175, 190, 205,
Leg curls- 115- 4x
calf raises- 4 plates on each side (weird leg machine thing)

MusclesMarinara
09-04-2009, 06:16 PM
Workout 2A
Preacher Curls 11-20RP w/ 30sec Static
Hammer Curls 12-20SS
Standing Calf Raises on Smythe Machine 12-15SS w/ 10sec negative phase
Free Squats 4-8SS/ 20 Rep Widowmaker
Lying Leg Curls 15-20RP

Workout 2B
Alternate Dumbbell Curls 20-25RP
Reverse Forearm Cable Curls 12-20SS
Calf Presses 12-20SS w/ 10sec negative phase
Leg Press 6-8SS/ 20 Rep Widowmaker
Stiff Leg Deadlifts 15-20SS

Workout 2C
Barbell Curls 11-20RP w/ 30sec Static
Dumbbell Wrist Curls 15-20SS
Standing Reverse Calf Raises 12-15SS w/ 10sec negative phase
Front Squats on Smythe Machine 4-8SS/ Leg Press 20 Rep Widowmaker
Sumo Press on Leg Press 12-20RP

Biceps/Forearms are thrown in there (DC)

Strikerrjones
09-04-2009, 06:16 PM
Squats
315 x 6
315 x 2

Barbell Lunges
135 x 10
135 x 8
135 x 6

Leg Press
450 x 10
540 x 10
640 x 10
740 x 6

Leg Extensions
110 x 9
110 x 6

Seated Hamstring Curls
110 x 9
110 x 6

Horizontal Calf Press (1 leg at a time)
200 x 14
200 x 12
200 x 10

HammerStrength12
09-04-2009, 09:33 PM
Well, I've been doing DC which only involves 3 leg exercise every other workout. But here was the last one:

Front squats, power clean grip, atg: 205x8, 255x4, 185x20 (something like that)

Romanian Dealdlifts: 5x5 @ 365

Seated calf raises: 15x2 plates, 15 second static hold at the bottom of each rep

Mrfitness81
09-05-2009, 05:09 AM
Box Squat
Deadlift from deficit
Front Squat
Romanian deadlift
Hamstring Pendulums
Calf Toe Presses

Alternated every week with-

Single leg press
Hamstring Pendulums
Dumbbell Bulgarian Squats
Single leg romanian deadlift
Leg Press with pause at bottom of rep
Walking Lunges
Seated Calf Raise

AVBG
09-05-2009, 05:52 AM
3 sets of leg extensions

then

12 sets of Squat / SL deadlift supersets. 1/2 pyramid with reps starting at 25 reps down to 8

peteacher
09-05-2009, 03:19 PM
today's workout just finished:

Squat 135 x 10 (warm up)
185 x 10
195 x 8
205 x 6

Lunges 105 x 9
105 x 8
105 x 7

Leg press (unilateral) 3 sets of 8 with 180

Hack squat 230 x 8
230 x 6
230 x 6

Step ups (on to bench) 80lbs. x 10 (10 steps each leg)
80 x 9
70 x 9
Deadlift (dumbell) 150 x 9

Seated leg curl drop set
Leg extension drop set
Lying leg curl drop set

45 min. total

7_Deadly_Sins
09-05-2009, 05:31 PM
Front Squat
5x145
5x180
5x220
5x255
3x295
8x220
Quad stretch 75 sec
Hams stretch 75 sec

devo09
09-05-2009, 10:50 PM
bb squat
315X5
365X5
385X5
405X4


GHR
BWX6
+20X5
+20X5
+25X5

Single leg-leg presstotal plates
4plsX10
6plsX8
7plsX8

lying leg curl
2 sets
leg extension
2 sets

standing calve raise
225X8
240X8 RP5 RP4

TheSpirit
09-05-2009, 11:42 PM
Squat (deload)
135x10
135x10
135x10
225x6
315x1
365x1+1+1+1+1+1

single leg press
2 plates x6
4 plates x6
6 plates x6
8 plates x6
8 plates+10 x6
8 plates+10 x6

seated calf raise
160x6
160x6
160x6

toe extension
240x6
260x6
260x6
260x6
260x6

Cressler
09-06-2009, 04:47 AM
Leg Extension
1s 40 x 20reps
1s 80 x 15
3s 120x15

Lying leg curls
3s 120x21

Squat
2s 220x10
2s 260x12
2s 350x8

Stiff Legged Deadlift
4s 180x10

Lunges


This is my light leg workout because I'M on the early stage of my preparation.

fitcorps
09-06-2009, 08:59 AM
Lying Leg Curl (3/0/X) - 140/6, 150/4, 160/5
Straight Leg Dead Lift - 245/15, 255/11, 275/8
Standing 1-Leg Leg Curl - 60/9 Drop 40/5
Leg Press - 800/9, 850/7, 850/7 RP+2
Leg Ext (2/1/2/1) - 70/19, 85/14, 100/10
Smith Machine Front Squat - 205/10 Drop 155/6, 205/9 Drop 155/6
Calf Press - 300/15, 400/12, 440/8, 490/5**
**SS W/ Seated Calf - 70/18

troutman18
09-10-2009, 11:18 PM
Leg extension-135x15,175x15,225x12,275x8 dropset down 15lb per time til 100 reps reached

Squat- barx15,135x15,225x12,275x10,315x10,365x8

Leg Press 360x30, 720x 18, 810x15, 1080x10 feet close and 4 wide

Laying leg curl- 85x20,100x16,115x15, 130x12 drop to 85 and rep out

Stiff leg deads- 135x15,135x15,135x15

Variety of calf exercises

deadlift0
09-13-2009, 02:07 PM
This was on WED. All sets are taken to muscular failure and is only one set since i have such poor recovery.

Two warm ups
Smith Squats- 275 x 4
Leg Press- 6 plates x 6
Leg Extensions- 80 x 10
Standing Calf- 275 x 8
Stretching

DAVIDHARDY
09-15-2009, 08:52 AM
Squats 185*12 245*10 345*6 365*5
V-Squat machine 450*7 500*5
Hack squat(pad is at the hips not shoulders) 450*8 500*6
Leg extensions 290*10/10
Sumo leg press 990*6/5
Lying leg curl 170*8 185*7
Lunges 185*8/8
Abductors 200*10/10
Adductors 200*10/10
25 min rotating stairs

I don't try to figure out the weight of the machine, so I just write down the weight that I add to them. My legs are pretty damn sore today!

reformathard
09-16-2009, 05:43 PM
squat (6 sets)
hack squat (2 sets)
step ups (2 sets)
walking lunges (2 sets)
leg extensions (2 sets)
glute machine kickback (2 sets)

NaturalPhysique
09-21-2009, 02:39 PM
After warming up:

QUADS:
4x10-20 (one leg presses)
3x10-15 (leg extensions)
2x8-12 (walking lunges)
2x10-15 (leg press machine w/ feet placed high)

HAMSTRINGS:
5x10-20 (seated leg curl)
2x10-12 (stiff leg deadlift)

That is it.

OutKast31
09-26-2009, 07:59 PM
warm up
squat - 185x12, 205x10, 225X10, 245X8
Leg press - 470x20, 470x20
stiff leg deads - 185x10, 185x10, 185x10
standing calf raise - 275x20, 275x20, 275x15, 275x15

sore as a mofo

Rooster_5_9
09-28-2009, 08:22 AM
if these numbers are in Kilograms, then I can only assume that either you all do 1/4squats (at best) or you're all complete beasts and should be powerlifting....

Rooster_5_9
09-28-2009, 10:18 AM
[quote=hardc0rehardy5;514608]Hack squat(pad is at the hips not shoulders) 450*8 500*6
quote]

EH??? How do you use a 'pad' doing Hack Squats???? If its a machine, then it aint a Hack Squat isit?!?!?!?!

godstrength
09-28-2009, 10:50 AM
Leg Press
2 plates x 30 reps
6 plates x 10 reps
10 plates x 10 reps
12 plates x 6 reps
14 plates x 4 reps
14 plates x 4 reps

Hack Squats
6 plates x 10 reps
6 plates x 10 reps
6 plates x 10 reps

Leg Extensions
150 x 10
160 x 10
180 x 10

Seated Leg Curl
150 x 10
150 x 10
150 x 10

Standing Leg Curl
3 sets




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gman
09-28-2009, 11:05 AM
Squats at 225: 10 10 10 8 10

Wide stance leg presses at 495: 20 20 15 20 20

SLDL, bb, used straps so my grip would not factor in: 12/185 10/205 10/225 10/245 10/245

GrayBull
09-29-2009, 01:45 AM
Warm up. Then:

Hack Squat

3 plates/side- 15 reps
3.5 plates/side- 10 reps, 9 reps, 8 reps
Drop set down to 3 plates, 2.5, 2 all to failure.

Hammer Leg Extension

115lbs in plates- 3 sets/25 reps each

1 Arm Machine Rows

Who cares

Seated Leg Curls

150lbs? - 3 sets/15-20 reps

BB Squats

225lbs- 2 sets/10 reps

Pull Ups

Who cares

bodyhard
09-29-2009, 02:27 PM
I do my quads and hams twice a week

Mondays I do
Leg press 5 sets
Hack Squats 5 sets
GHR 5 sets

Fridays I do
Squats 5 sets
SLDL 5 sets
Reverse Leg Curls 5 sets.

NATURAL-1987
09-30-2009, 12:27 PM
Leg Extensions-5 Sets Worked my way up to 270lbs for 8 Reps.
Squats-15x135,12x225,10x315,5x405(drop set to 20x225)
Step Up Lunges-80 lbs DB's in each hand up 1x8,2x9.
Standing One legged curl-5 sets worked my way up to 150 for 8 reps.
Lying hammer strength isolateral hamstring curl-3 sets at 125 for 12 reps super setted with stiff legged deads 225 for 12.
Standing Calve Raise-20x400,20x500,15x600
Donkey Calves-20x300,30x400,30x400(Machine is getting toooo light.)

Nelford
10-10-2009, 05:44 PM
Leg Extensions-4 sets
100x15 reps
150x12 reps
200x10 reps
200x8 reps
Leg Press-3 sets
6 Platesx12reps
10 Platesx10 reps
16 Platesx10 reps
Squats-3 sets
225x10 reps
285x 8 reps
315x 5 reps
Single-Leg Leg Curl-3 sets
50x12 reps
75x10 reps
75x8 reps
BB Stif-Leg Deadlifts
100x12
100x10
185x10
225x8

Chi-town1984
10-14-2009, 11:39 AM
Leg extensions- 4-5 sets.....light weight. In my opinion, i l think that leg extension should be used just as a warm up exercise, i never go heavy on these. Ill use maybe at the most 100lbs.

Smith Machine squats- 2 warm up sets with 135 then 3 sets with 225, 8-10 reps.

Leg press- 4 plates a side, 10-15 reps 3 sets.

Hammies-lying leg curls 5-6 sets, again light weight.

I believe with leg training that extension and leg curls should be done with light weight, and leave the heavy exercises to leg press and squats.

TigerUpperCut
10-15-2009, 11:40 PM
hey youngguns are your legs your weakest bodypart as in strength?

Youngguns
10-15-2009, 11:42 PM
if these numbers are in Kilograms, then I can only assume that either you all do 1/4squats (at best) or you're all complete beasts and should be powerlifting....

not everyone is from the UK, actually, few are.



hey youngguns are your legs your weakest bodypart as in strength?
yes

MichaelWayne
10-15-2009, 11:51 PM
SQUATS
Bar-20 100-20 (warmups)
135-10, 185-10, 225-10, 275-8, 315-5.5 (felt light headed so played it safe and did a half rep at the end)

WALL SITS
Made it to 120secs

Lying Leg Curl
75-12, 100-12, 100-12

Leg Extensions
45-15,90-15,135-15,180-15 then stright to a drop set of 180-135-90-45 for as many as possible

Straight Legged Deadlifts
135/185 held to stretch out Hams

Calf Raises
Single leg holding 50,60,70 10-15 reps each leg

blitz
10-16-2009, 02:50 PM
pause squat = 300*10 310*8 320 *5 (high bar, ass to the floor, 2 second pause at bottom)
front squat = 220*5*3 sets


superset leg extension/leg curl/seated calf 3 sets of each in superset.

Cressler
10-17-2009, 01:02 PM
Squat
warm up with 220
265x12
310x10
310x10
310x10
265x15

hack squat
3x180x10

stiff legged dl.
3x132x20

calves

thesamewords
10-17-2009, 07:52 PM
100 squats 1 set rest/pause 110 pounds

Cressler
10-23-2009, 09:48 AM
Squat
265x12
310x10
350x6
375x6
310x10

Stiff legged dl
4x140x15

G-Roy
10-23-2009, 04:41 PM
I do an upper lower split
Day 1
Front Squat
Walking lunges
GHR
Calves

Day4
Back Squat
Standing single ham curls
single leg legpress
calves