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Forum » Rate My Leg Day I Just Completed
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Thread: Rate My Leg Day I Just Completed

post 1693152043 11-10-2023, 12:15 PM
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  1. MadraMia
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Rate My Leg Day I Just Completed

Squats - 275x10 (heel elevated, ATG), 275x8, 275x 6

RDL - 375 x 5, 275x15, 275x10

Close grip paused heel elevated squat - 225 2x8





I only have barbell and dbs, what other movements can I do for legs?
post 1693152453 11-10-2023, 12:23 PM
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  1. MadraMia
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Who rated my thread 1 star?
post 1693152473 11-10-2023, 12:23 PM
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  1. EarlA
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Leg extensions
Ack...Ack
post 1693152523 11-10-2023, 12:25 PM
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Originally Posted By EarlA⏩
Leg extensions
nikka i Just said i only have barbell And DBs
post 1693152713 11-10-2023, 12:30 PM
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  1. taskmob
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Chitty
Fk the Good Poster Crew (Lockdev, Pink, Kimm, Wasps, Expatriot, Mulloway, Luc1fer, Smallpeter, gwg, Super Hercules, Bonobo, maori-rap, Based Bagel, ezmac31, Goobaa, Godfrd and many more). You know who you are.
post 1693152913 11-10-2023, 12:34 PM
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Originally Posted By taskmob⏩
Chitty
tell me what to do. I’m listening
post 1693153673 11-10-2023, 12:48 PM
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  1. DrewDarden
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Originally Posted By MadraMia⏩
tell me what to do. I’m listening
If you’re asking for ways to hit the quads, hamstrings, and/or glutes from different angles (or isolate them) using something besides squats/deadlifts (or RDL), and all you have are barbells and dumbbells, there are several things you can do.

Get some bands at least though.

Pull thrus
TKE (terminal knee extension)
Lunges
Bulgarian split squat
You can rig up several ways to do leg curls as well with using a band or dumbbells between your feet.
KB Swings (you can use DB’s)
Misc Lifting Crew (Team Lead)
post 1693154153 11-10-2023, 12:57 PM
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  1. QuickOne
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Not much volume but gets the job done.
post 1693154763 11-10-2023, 01:09 PM
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If your DBs are heavy enough, I'd suggest doing some Bulgarians - higher total volume.

The rest of it is honestly fine - K.I.S.S. applies to many things including hitting legs. You've got ATG BB squats (a good thing), a hinge (RDL - another good thing), and some paused squats (comfort in the hole and explosiveness - another good thing). If more people just did a simple, relatively heavy Leg day like this, their numbers wouldn't be so abysmal.

Toss some high volume Bulgarians on at the end to assist with fighting off imbalances and to jack up your total volume and you're pretty much golden IMO for anything short of 'advanced' lifting.
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post 1693154833 11-10-2023, 01:11 PM
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Why do you RDL more than you squat? You must have tiny quads. (Super Ded fkn Srs)
post 1693154993 11-10-2023, 01:15 PM
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  1. MadraMia
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Originally Posted By QuickOne⏩
Not much volume but gets the job done.
yeah I feel you. Felt short, feel like I’m still missing that one thing that’ll give me mad volume
post 1693155123 11-10-2023, 01:18 PM
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  1. rjthegreat10
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Nice workout, my leg days virtually the same but I do these in the end



These have been an absolute game changer for me they absolutely fry your quads.
post 1693156743 11-10-2023, 01:56 PM
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  1. MadraMia
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Originally Posted By gmenfan40⏩
Why do you RDL more than you squat? You must have tiny quads. (Super Ded fkn Srs)
damn

You prolly right
post 1693156823 11-10-2023, 01:57 PM
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#14
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Originally Posted By DrewDarden⏩
If you’re asking for ways to hit the quads, hamstrings, and/or glutes from different angles (or isolate them) using something besides squats/deadlifts (or RDL), and all you have are barbells and dumbbells, there are several things you can do.

Get some bands at least though.

Pull thrus
TKE (terminal knee extension)
Lunges
Bulgarian split squat
You can rig up several ways to do leg curls as well with using a band or dumbbells between your feet.
KB Swings (you can use DB’s)
thanks son

Finna add some of these to my program now
post 1693157093 11-10-2023, 02:03 PM
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#15
  1. MadraMia
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Originally Posted By rjthegreat10⏩
Nice workout, my leg days virtually the same but I do these in the end



These have been an absolute game changer for me they absolutely fry your quads.
intradasting

Reminds me of a sissy squat a little. I like mark bell, hes good people’s
post 1693157273 11-10-2023, 02:06 PM
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#16
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Originally Posted By QuickOne⏩
Can i suggest you a workout my bro

Do yo thing with the compounds.
bulgarian split squats 3 sets
Hip thrust 3 sets
ham curl with a dumbells 3 sets



Surely enough once a week.
that DB hamstring curl looks nice, i gotta try That!

Many thanks from your black brother
post 1693157853 11-10-2023, 02:16 PM
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#17
  1. MetroBrah
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I learned dumbbell quad extensions from attending my wife's exercise class srs

You sit on the floor with legs bent and holding the dumbbell between your feet. Raise legs in air straight out holding dumbbell. Slowly lower dumbbell only using bend at the knee then explode back up. Got an insane burn supersetting with squat jumps
post 1693159123 11-10-2023, 02:36 PM
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#18
  1. TightHamstringz
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better than my workout lol

I did hack squats + leg press (both heavy af) and that was it

I do a second leg day per wk of accessories tho.
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