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Forum » Had 10/10 lower body workout
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Thread: Had 10/10 lower body workout

post 1611649601 07-25-2020, 03:09 PM
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#1
  1. GlassMoon
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Had 10/10 lower body workout

[reps to first 5] srs
See user title srs
post 1611649791 07-25-2020, 03:10 PM
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Gjdm
post 1611649871 07-25-2020, 03:11 PM
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My rule is if I can walk out of the gym without limping, then I didn't do it right.

Limping goals brahs
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post 1611649941 07-25-2020, 03:12 PM
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gjdm
post 1611650081 07-25-2020, 03:14 PM
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No details?
Ack...Ack
post 1611650661 07-25-2020, 03:21 PM
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#6
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You dropset leg press or what?
6'2 Colorado crew
"Excuses are the nails that build the house of failure."
post 1611650741 07-25-2020, 03:22 PM
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#7
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routine is what?
post 1611651051 07-25-2020, 03:27 PM
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#8
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And then you woke up
"I'm not going to be jerked around by some chick who thinks her pussy is going to magically override my sense of self-respect. I'm not a phucking performing seal, I'm not going to do tricks to get a mouthful of fish."

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post 1611651121 07-25-2020, 03:28 PM
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#9
  1. GlassMoon
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Originally Posted By EarlA⏩
No details?
Not my typical routine but

Fronts squat
Trap bar dead
Reverse hyper
Kb swing
Hip thrust
Cable crunch

Edit: doing sprints rn also
See user title srs
post 1611651481 07-25-2020, 03:33 PM
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#10
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Originally Posted By ZMAg⏩
And then you woke up
I have traps envy.
6'2 Colorado crew
"Excuses are the nails that build the house of failure."
post 1611651761 07-25-2020, 03:36 PM
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#11
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Great leg days are the best! GJDM!
~ In a world where you can be anything, be kind ~
post 1611652141 07-25-2020, 03:41 PM
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#12
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Post deleted by user
post 1611652501 07-25-2020, 03:45 PM
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#13
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Like I said...You have the lower body and you have no upper body, you got a problem building...wait a minute. You have the upper body, and you have no legs, you got a problem building your legs. You have the upper...you have the lower body and you don't have the upper body, the upper body, it is easier to build. So if you have the lower body and you don't have the upper body, it is easier to build the upper body. You have the upper body and you don't have the legs, you got a problem building the lower body... No, you don't understand. You have the upper body, but you don't have the lower body, you got a problem building downstairs. You got the up- legs on the bottom, it is easier to build on the top, so you don't have much as a problem. Yeah.
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post 1611653521 07-25-2020, 03:59 PM
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Post deleted by user
post 1611654631 07-25-2020, 04:14 PM
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Good chit.

I'm still stuck with outside workouts so leg day is a ton of bodyweight and backpack squats, incline and regular lunges, jump squats, stair calf raises, and hill sprints.

Whatever, chit still gets sore.
post 1611654981 07-25-2020, 04:19 PM
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#16
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Well done lad. I'm fiddinta walk out to the garage and do -

Band ham curls
Low bar or high bar squats (haven't decided which yet)
Belt squats
Romanian deadlifts
Leg extensions
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post 1611656321 07-25-2020, 04:35 PM
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#17
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Originally Posted By GlassMoon⏩
Not my typical routine but

Fronts squat
Trap bar dead
Reverse hyper
Kb swing
Hip thrust
Cable crunch

Edit: doing sprints rn also
that's what my legs days looked like (before gyms closed) minus the thrusts. can't see how you would do sprints now without risking injury though.
watchout your comments boyo ↓
post 1611656371 07-25-2020, 04:35 PM
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#18
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Originally Posted By 78novacaine⏩
Well done lad. I'm fiddinta walk out to the garage and do -

Band ham curls
Low bar or high bar squats (haven't decided which yet)
Belt squats
Romanian deadlifts
Leg extensions
That the order you did it? Why the ham curls first?

Today I did:
Tempo/pause squats (high bar)
Bb calf raises
BB BSS
SLDL
DB leg curl
Hanging leg raises

Training legs once a week for a while. Most I’ve done in one session in quite a while. Dead.
post 1611656581 07-25-2020, 04:37 PM
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#19
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Originally Posted By iwant2beswole⏩
that's what my legs days looked like (before gyms closed) minus the thrusts. can't see how you would do sprints now without risking injury though.
400m intervals so not sprint sprints, just relatively quick pace. wouldnt do all out sprints for sure after leg day, but these felt good. did 6x400m@ 7min/mile pace w 2 min rest in between
See user title srs
post 1611658011 07-25-2020, 04:55 PM
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#20
  1. 78novacaine
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Originally Posted By SwagMorris⏩
That the order you did it? Why the ham curls first?

Today I did:
Tempo/pause squats (high bar)
Bb calf raises
BB BSS
SLDL
DB leg curl
Hanging leg raises

Training legs once a week for a while. Most I’ve done in one session in quite a while. Dead.
I'll let John Meadows explain the logic because he's forgotten more about lifting than I'll ever know, but I can say what he says here about squats just FEELING better after isolating the hams first is spot on -

https://www.t-nation.com/training/4-...uts-for-growth
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post 1611660811 07-25-2020, 05:25 PM
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#21
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For me I've found the most effective way to train legs is just 7-8 working sets (Plus 3 of calves) two different days per week. Day one is more hamstring/glute focused. Day two is more quad focused. So just 14-16 total sets per week on upper legs, 6 totals sets per week of calves. So it really only takes about 30 minutes for me to hit legs in a single session. They don't get too sore. I never walk out wobbly. Etc.


Since legs are one of those muscles that can really move a ton of weight I feel like I can train them a bit more effectively if I split up the front/back portion of my legs.
post 1611660981 07-25-2020, 05:27 PM
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Post deleted by user
post 1611666161 07-25-2020, 06:32 PM
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#23
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Originally Posted By 78novacaine⏩
I'll let John Meadows explain the logic because he's forgotten more about lifting than I'll ever know, but I can say what he says here about squats just FEELING better after isolating the hams first is spot on -

https://www.t-nation.com/training/4-...uts-for-growth
Good ****. Will try next leg day
post 1611667261 07-25-2020, 06:47 PM
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#24
  1. iloveus
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Barbell Back Squats - 5x5
Barbell Front Squats - 4x10
Barbell Hack Squats - 4x10
Barbell Overhead Squats - 4x10
Barbell Deadlift - 4x10
Barbell Sumo Deadlift - 4x10
Leg Press - 4x10
Barbell Lunges - 4x10
Leg Extensions - 4x10
Leg Curls - 4x10
Adductor Machine - 4x10
Abductor Machine - 4x10
Calf Machine - 4x10
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post 1611667361 07-25-2020, 06:48 PM
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#25
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Originally Posted By iloveus⏩
Barbell Back Squats - 5x5
Barbell Front Squats - 4x10
Barbell Hack Squats - 4x10
Barbell Overhead Squats - 4x10
Barbell Deadlift - 4x10
Barbell Sumo Deadlift - 4x10
Leg Press - 4x10
Barbell Lunges - 4x10
Leg Extensions - 4x10
Leg Curls - 4x10
Adductor Machine - 4x10
Abductor Machine - 4x10
Calf Machine - 4x10
not enough volume
See user title srs
post 1611667421 07-25-2020, 06:49 PM
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#26
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Originally Posted By iloveus⏩
Barbell Back Squats - 5x5
Barbell Front Squats - 4x10
Barbell Hack Squats - 4x10
Barbell Overhead Squats - 4x10
Barbell Deadlift - 4x10
Barbell Sumo Deadlift - 4x10
Leg Press - 4x10
Barbell Lunges - 4x10
Leg Extensions - 4x10
Leg Curls - 4x10
Adductor Machine - 4x10
Abductor Machine - 4x10
Calf Machine - 4x10
That is not a workout. That is death by upper body bloodloss
You would be surprised just how much time I have to waste.
post 1611667641 07-25-2020, 06:52 PM
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#27
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Originally Posted By 400Lb
That is not a workout. That is death by upper body bloodloss
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post 1611668141 07-25-2020, 06:59 PM
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Originally Posted By iloveus⏩
lol still.... that is a lot of leg exercises/lifts crammed into a single workout
You would be surprised just how much time I have to waste.
post 1611668221 07-25-2020, 07:01 PM
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#29
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jealous OP. Fukking NYC won't open the gyms
Hi
post 1611668311 07-25-2020, 07:02 PM
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#30
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Originally Posted By iloveus⏩
Barbell Back Squats - 5x5
Barbell Front Squats - 4x10
Barbell Hack Squats - 4x10
Barbell Overhead Squats - 4x10
Barbell Deadlift - 4x10
Barbell Sumo Deadlift - 4x10
Leg Press - 4x10
Barbell Lunges - 4x10
Leg Extensions - 4x10
Leg Curls - 4x10
Adductor Machine - 4x10
Abductor Machine - 4x10
Calf Machine - 4x10
I think you should definitely add some sets to this routine. Not nearly enough volume here.
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