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Bodybuilding and Fitness Training Journals Keep track of your daily training routine. An interactive way to track your progress. Have others follow and help with your progress




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  #11  
Old 04-29-2018, 06:13 PM
Big B Big B Is Off Line
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Thanks guys!

Legs have been a labour of love for me; I've been lucky enough to train with some real 'wheel specialists' in the last few years and can honestly say one or two workouts with these guys taught me more than I'd learned in the years I'd been researching, reading, watching videos prior to that

I'm also naturally inclined to put mass on my legs before arms it seems...my younger brothers and sisters have the same thing. The youngest brother was squatting three plates within 12-15 months of 'real' training, and had to back off and focus on chest for the next six months to even hit 2 plates on bench so he wouldn't look really unbalanced

My struggle too is not to look unbalanced, I need to hold onto as much upper body size as possible when getting ready for a show. While I'm not a huge fan of cardio in general, I find keeping my calories a little higher and doing maybe a little more cardio than I'm used to seems to be helping

Do you do a lot of high reps exercises for legs? I've learned from smallguy to do high reps exercises for legs (mainly walking lunges, leg press and leg exts) and my leg been growing since...
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  #12  
Old 04-29-2018, 06:29 PM
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Do you do a lot of high reps exercises for legs? I've learned from smallguy to do high reps exercises for legs (mainly walking lunges, leg press and leg exts) and my leg been growing since...
I just switched to this and I think I'll be able to get a lot of the size I lost back. Check my log and tell me what you think of the last leg workout.
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Old 04-30-2018, 12:17 AM
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Do you do a lot of high reps exercises for legs? I've learned from smallguy to do high reps exercises for legs (mainly walking lunges, leg press and leg exts) and my leg been growing since...
Well contest prep probably isn't a perfectly accurate picture but here are the last two leg workouts I did, anyways:

Quads (tuesday)
1. prone hamstring curls, 3 sets x 15 reps (100>150>200lbs)
+++ superset with adductor machine, 3 sets x 30 reps (175>310>400lbs)
2. smith back squat, 5 sets x 12 reps (1>2>3>4>4.5 plates per side)
3. low/narrow-stance hack squat, 5 sets x 15 reps (2 -> 6 plates/side)
4. front squat, 4 sets x 8 reps (1>2>2.5>3 plates/side, failed at 7 reps last set)
5. leg extension, short ROM with 3 sec hold on each rep, 3 sets x 20 reps (only 100lbs)

Hams/calves (saturday)
1. prone ham curl, propped up on elbows, 6 sets x 15 reps (80>155lbs)
2. seated ham curl, intense ham focus, 3 sets x 15-20 RP (DC style, 100lbs)
3. barbell SLDL, toes on plates+rounded back, 3 sets x 10 reps (135>185>225lbs)
+++ superset with DB SLDL, 75lbs DBs to failure after each set (roughly 5-8 reps)
4. kneeling hamstring curl, 3 sets x 10 reps per leg (100>130>155lbs)
+++ superset with wide stance 'sled' leg press, 3 sets x 10 reps (approx ~300lbs)
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Old 04-30-2018, 02:09 AM
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SP legs lookin' great man!
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Old 04-30-2018, 02:14 AM
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Quote:
Originally Posted by snowpatrol View Post
Well contest prep probably isn't a perfectly accurate picture but here are the last two leg workouts I did, anyways:

Quads (tuesday)
1. prone hamstring curls, 3 sets x 15 reps (100>150>200lbs)
+++ superset with adductor machine, 3 sets x 30 reps (175>310>400lbs)
2. smith back squat, 5 sets x 12 reps (1>2>3>4>4.5 plates per side)
3. low/narrow-stance hack squat, 5 sets x 15 reps (2 -> 6 plates/side)
4. front squat, 4 sets x 8 reps (1>2>2.5>3 plates/side, failed at 7 reps last set)
5. leg extension, short ROM with 3 sec hold on each rep, 3 sets x 20 reps (only 100lbs)

Hams/calves (saturday)
1. prone ham curl, propped up on elbows, 6 sets x 15 reps (80>155lbs)
2. seated ham curl, intense ham focus, 3 sets x 15-20 RP (DC style, 100lbs)
3. barbell SLDL, toes on plates+rounded back, 3 sets x 10 reps (135>185>225lbs)
+++ superset with DB SLDL, 75lbs DBs to failure after each set (roughly 5-8 reps)
4. kneeling hamstring curl, 3 sets x 10 reps per leg (100>130>155lbs)
+++ superset with wide stance 'sled' leg press, 3 sets x 10 reps (approx ~300lbs)
I know machines vary a shitload, so hard to gauge weights across the board, but I've been around numerous leg curl machines in my time to know friggin' 200lbs is INSANE! I mean daaayuum - heaviest I can go on a 80's style leg curl at the gym (forget brand name) is 160 x 8. I prolly couldn't even budge 200 - which is the stack here haha. Respect on those hammies brother!
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  #16  
Old 04-30-2018, 06:13 AM
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+++ superset with adductor machine, 3 sets x 30 reps (175>310>400lbs)
Kai Greene taught me to love these 2 exercise, adductors/abductors!!!
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  #17  
Old 04-30-2018, 07:54 PM
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Quote:
Originally Posted by Dawgpound_Hank View Post
I know machines vary a shitload, so hard to gauge weights across the board, but I've been around numerous leg curl machines in my time to know friggin' 200lbs is INSANE! I mean daaayuum - heaviest I can go on a 80's style leg curl at the gym (forget brand name) is 160 x 8. I prolly couldn't even budge 200 - which is the stack here haha. Respect on those hammies brother!
Yeah it's definitely not a 1:1 between machines, I just included the weights to give an idea - those are all hammer strength/life fitness machines

They way I do seated leg curls now is vastly different than ever before, I put my hands on my thighs not the machine, focus on really curling my hamstrings the way you'd envision a concentration curl for your bicep with a dumbbell...and use half the stack - IF that - makes it such that 15 reps is right on the edge of what's possible for my strength/pain threshold

For comparison, I can max out the machines and pin on more weight if I really brace myself and allow other muscles to engage, but it's not as good for actual hamstring development
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  #18  
Old 05-03-2018, 06:21 AM
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ditto hank on lbs

man, that's a heavy duty work out, anytime

keep us posted, man
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Old 05-04-2018, 06:22 AM
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I'm following sp's log at CJM and he is killing it. The progress pics are impressive.
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Old 05-04-2018, 09:16 AM
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I'm following sp's log at CJM and he is killing it. The progress pics are impressive.

No surprise bc seen him do it before...



need more neked pics here...
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