The best is yet to come...

[Mickey]

30 March 2009
Day 1: Legs

Starting a new split today; adding mass to my legs is my priority, especially my calves (along with every other bodybuilder on earth). Here is what I did today, but this isn't the full program, I'm omitting a few exercises and sets, building up over the next few weeks to the full volume:

Squats
2 warm-up sets
225 X 8
225 X 9
225 X 10

Leg Presses
2 warm-up sets
315 X 12
315 X 12

Leg Extensions
1 warm-up set
90 X 15
90 X 15

Seated Leg Curls
1 warm-up set
70 X 15
70 X 15
70 X 15
70 X 15

Standing Calf Raises
1 warm-up set
185 X 15
185 X 15
185 X 15

Seated Calf Raises
1 warm-up set
135 X 15
135 X 15
135 X 15

Leg Press Calf Raises
1 warm-up set
225 X 15
225 X 15
225 X 15

[Mickey]

Well, my workout earlier this morning certainly did the trick. After going home and downing some protein, I got on here to log it and when I got up off the couch my legs nearly gave out! God, I love this shit! Off to down some chicken breasts...

[Swok]

Why not chuck some sldl or good mornings in there?
Its looking good, but wont your feet get real sore after all that calf-pressing?

i had to change my routine because i got pains in my feet before my calfs got smashed. like the feeling of the skin bursting under the feet.

im doing one heavy set of calf presses 2-3 times a week, and it feel better. and ive noticed progress.

are you going full range of motion on the squats or are you going for 90 degrees?

Keep up the good work man!

Swok

[Mickey]

Thanks for the input bro. Yeah, I got some straigh-leg deads in there, just gonna throw em in next week. As for the calves, mine seem to respond better to high volume and they aren't too bad the day after. And on squats I go to parallel, meaning the top of my thigh. I've tried going all the way down but it doesn't agree with my knees. Thanks again bro.

[Mickey]

Had to pull a double shift, fuck I'm tired. I'm headin' to bed. Peace.