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  1. #406
    OLYMPIAN Steve56's Avatar
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    Today was def an atypical leg workout... Inspired by a Kai Greene workout i saw posted online and i also mixed in that single leg side leg press that charles glass does with his guys. One of my favorite leg exercises btw really targets glutes, hams , and sweep


    Glute kickbacks - 3x20
    Superset
    Abductor machine - 3 x 20

    Jefferson squat - 3 x 20
    Superset with
    Adductor machine- 3 x 20

    Single leg curl - 3 x 20

    Calf press machine- 5 x 20

    Single leg side leg press - 3 x 20

    Stiff leg deadlift - 3 x 15

    Single leg extensions - 3 x 20

    Squats - 3 x 15


    Here is a calf shot my weakest body part

  2. #407
    OLYMPIAN The Solution's Avatar
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    Does he always train in the 15-20 rep range?
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  3. #408
    OLYMPIAN Steve56's Avatar
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    Quote Originally Posted by The Solution View Post
    Does he always train in the 15-20 rep range?
    Not sure

  4. #409
    OLYMPIAN Steve56's Avatar
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    Yesterdays workout a bit of everything upper body

    Flat db press-
    100's x 10
    110's x 10
    125's x 10
    100's x 10

    Incline barbell
    225 x 12
    245 x 8
    275 x 6
    275 x 6

    Machine flye- 4 x 10

    One arm preacher curl machine
    Sets of 8

    Superset with

    Hammer curls - sets of 12

    4 rounds

    Wide grip pull ups- till failure

    Superset with

    Standing db shoulder press larry scott style (awesome exercise i started using) sets of 12

    5 rounds

    Calf press - 3 x 30


    Followed by 25 min cardio

  5. #410
    OLYMPIAN data4's Avatar
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    How sore were you from the leg training because of the difference from your usual training? Lots of reps down that day!
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  6. #411
    OLYMPIAN Steve56's Avatar
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    Quote Originally Posted by data4 View Post
    How sore were you from the leg training because of the difference from your usual training? Lots of reps down that day!
    My calves, quads are killing me ... Hams are sore but not crazy it was a great change of pace loved it

  7. #412
    OLYMPIAN The Solution's Avatar
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    Going from a lower volume to a high rep high volume routine, know that feel. Good work dude. You doing any stretching/foam rolling?
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  8. #413
    OLYMPIAN Steve56's Avatar
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    Quote Originally Posted by The Solution View Post
    Going from a lower volume to a high rep high volume routine, know that feel. Good work dude. You doing any stretching/foam rolling?
    No stretching or foam rolling.... I really really need to just been Lazy!!

  9. #414
    OLYMPIAN Steve56's Avatar
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    Down to 216 this morning

    Thats 10lbs down since coming back from vacation

  10. #415
    OLYMPIAN Steve56's Avatar
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    New idea that i'm incorporating into my training
    A squat and deadlift day every wednesday
    Today was the first day i tried it great workout i'm fried right now. Not a lot of volume but intensity was high

    Leg extensions to warm up
    3 x 20

    barbell squats - sets of 6 pyramiding up
    4 hard sets going up to 365 x 6 (heavy weight for me)

    Deadlifts - (yates style not touching the ground)
    Same thing as with squats pyramiding up doing sets of 6

    4 hard sets going up to 405 x 6

    adductor machine- (adductors can never be big enough) 3 x 20

  11. #416
    OLYMPIAN The Solution's Avatar
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    I like the pyramid and do it myself. Hit failure and then back off. A great reason why the RPE scale is awesome, if somedays you can push yourself and hit a PR do it, if some days your not feeling it and a iighter weight feels heavy just call it a day.

    DL and Squats in the same day will be tiresome. Good work Steve.

    Hows energy on the cut?
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  12. #417
    OLYMPIAN Steve56's Avatar
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    Quote Originally Posted by The Solution View Post
    I like the pyramid and do it myself. Hit failure and then back off. A great reason why the RPE scale is awesome, if somedays you can push yourself and hit a PR do it, if some days your not feeling it and a iighter weight feels heavy just call it a day.

    DL and Squats in the same day will be tiresome. Good work Steve.

    Hows energy on the cut?
    Energy is great i dont even feel like i'm dieting at all actually

  13. #418
    OLYMPIAN Steve56's Avatar
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    after a weekend with a few cheats back down to baseline weight this morning 216.5

    Yesterdays leg workout

    single leg curl -
    1st set - 15 reps
    2nd set- 12 reps
    3rd set- 9 reps
    4th set- 6 reps
    5th set- 25 reps

    Leg Press- worked my way up doing sets of 8 then did some crazy drops
    working sets:
    1st set- 11 pps x 10
    drop set- 8 pps x 8
    drop set- 7 pps x 8
    drop set - 5pps x 25

    (crippled after that)

    Smith squat- couldnt go heavy at all
    225 x 12
    drop set 200 lbs x 8
    185 x 6
    155 x 10

    legs were toast baby weight was all i could do

    barbell stiff leg deads - 2 sets of 20

    glute kickbacks - 2 x 20
    (hams, quads, lower back cramping real bad at this point)

    calf press- 3 x 20
    (really bad calf cramps)

    also did 30 min fasted cardio yesterday

  14. #419
    OLYMPIAN The Solution's Avatar
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    How was the bday?
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  15. #420
    OLYMPIAN Steve56's Avatar
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    Quote Originally Posted by The Solution View Post
    How was the bday?
    So far

    I had 3 bodybuilding meals

    At work
    2 small pieces or ice cream cake, a bagel, a cupcake

    And my girl is bring home food and more cake lol so far so good.. 30 yrs old now feel old lol

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