Donogh
08-11-08, 5:42 am
Brutal Leg Workout
I'm dieting right now and am on seriously low carbs - roughly 50gr per day for 4-5 days and then high for 2 days. Strength levels are pretty low but I still try to push myself when training. Here is the leg day I just did -
Warmup with 4 sets of leg extentions
Set 1: Very light for about 30 reps - squeeze hard at the top and hold for 3-4 seconds
Set 2: Light set for about 25 reps same form as before
Set 3: Half the stack for 20 reps - Holding the last 10 reps for as long as I can
Set 4: Whole stack for 18 reps - Squeezing the last 5 for 8 or 9 seconds
BB Squats
Set 1: Just the bar to get into the swing of things
Set 2: 135 for 20 reps
Set 3: 225 for 18 reps
Set 4: 315 for 12 reps
Set 5: 405 for 4 reps - I was fucked after this!!
Leg Press
Set 1: 3 Plates a side for 35 reps
Set 2: 6 Plates a side for 25 reps
Set 3: 10 Plates a side for 10 reps
Set 4: 12 Plates a side for 6 reps
Stiff Leg Deadlifts
Set 1: 135 for 20
Set 2: 225 for 15
Set 3: 265 for 12
Set 4: 315 for 10
Set 5: 365 for 4
Seated Leg Curls
4 Sets X full stack for 12 reps
Lying Leg Curls
3 Sets X full stack for 12 reps
Seated Calf Raises
Set 1: 2 Plates - 20 reps
Set 2: 4 Plates - 15 reps
Set 3: 6 Plates - 15 reps
Set 4: 6 Plates - 10 very slow exaggerated reps
Standing Calf Raises
Set 1: Full Stack - 20 reps
Set 2: Full Stack + 1 Plate - 15 reps
Set 3: Full Stack + 1 Plate - 10 very slow exaggerated reps
Cardio for 30 mins walking at 4mph on a 6% incline
Fall down dead after!!!!
I'm dieting right now and am on seriously low carbs - roughly 50gr per day for 4-5 days and then high for 2 days. Strength levels are pretty low but I still try to push myself when training. Here is the leg day I just did -
Warmup with 4 sets of leg extentions
Set 1: Very light for about 30 reps - squeeze hard at the top and hold for 3-4 seconds
Set 2: Light set for about 25 reps same form as before
Set 3: Half the stack for 20 reps - Holding the last 10 reps for as long as I can
Set 4: Whole stack for 18 reps - Squeezing the last 5 for 8 or 9 seconds
BB Squats
Set 1: Just the bar to get into the swing of things
Set 2: 135 for 20 reps
Set 3: 225 for 18 reps
Set 4: 315 for 12 reps
Set 5: 405 for 4 reps - I was fucked after this!!
Leg Press
Set 1: 3 Plates a side for 35 reps
Set 2: 6 Plates a side for 25 reps
Set 3: 10 Plates a side for 10 reps
Set 4: 12 Plates a side for 6 reps
Stiff Leg Deadlifts
Set 1: 135 for 20
Set 2: 225 for 15
Set 3: 265 for 12
Set 4: 315 for 10
Set 5: 365 for 4
Seated Leg Curls
4 Sets X full stack for 12 reps
Lying Leg Curls
3 Sets X full stack for 12 reps
Seated Calf Raises
Set 1: 2 Plates - 20 reps
Set 2: 4 Plates - 15 reps
Set 3: 6 Plates - 15 reps
Set 4: 6 Plates - 10 very slow exaggerated reps
Standing Calf Raises
Set 1: Full Stack - 20 reps
Set 2: Full Stack + 1 Plate - 15 reps
Set 3: Full Stack + 1 Plate - 10 very slow exaggerated reps
Cardio for 30 mins walking at 4mph on a 6% incline
Fall down dead after!!!!