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Posted: 8/30/2015 10:06:02 PM EDT
My leg day seems to not last long enough for my taste and is getting boring.  Anyone got a good one that'll take at least 45 minutes to complete with little break between sets.
Link Posted: 8/30/2015 10:12:36 PM EDT
I pyramid up and down on my squats, a few sets at each plate increase, then back down.  sometimes 15 sets or more.  then body squats and lunges across the gym until you fall like a retard.  the body squats are until failure and mostly started that to increase mobility after squats.  deadlifts for me are done on back days
Link Posted: 8/31/2015 12:06:20 AM EDT
I guess the first thing we need to know is what you're doing on leg day?
Link Posted: 8/31/2015 12:17:02 AM EDT
Tomorrow is squat day for me, which just means a squat focus but I do squats 2 or 3 days a week.

I do some stretching, the low weight warms ups, then work up to 90% of max this week (I'm doing Wendlers 5/3/1 which outlines which percentages you do each week and provides your increases for each 4-week cycle).  After the main lifts I've been in the gym for 20-30 minutes, then I do Boring But Big (BBB) accessories including cleans with an extra front squat, 5 sets of 10 for each of them.  

That takes me right about an hour and it's pretty tough to walk after, but I typically recover in a few hours to the point where I don't have any trouble doing what I need to during the day.

Link Posted: 8/31/2015 2:40:29 AM EDT
12K uphill run yesterday was a damn good 90 minute leg workout.
Link Posted: 8/31/2015 2:40:48 AM EDT
I simply do squats and am sore for days at a time afterwards. I hate legs.
Link Posted: 8/31/2015 3:52:52 AM EDT
[Last Edit: 8/31/2015 3:59:24 AM EDT by desertw0lf]
5x5 squats
3x10 front squats 50%
3x10 box/bench squats @75%
3x10 leg press @2.5x squat max
3x12 calf raises in smith machine @squat max
3x20 leg extensions
3x20 hamstring curls
3x12 barbell lunges
3x12 Hip Adductions
3x12 Hip Abductions

My leg day routine.  I enjoy it,  and Monday is always leg day so I can do it again light on Friday.

My leg day spans 2 hrs so ymmv.

Foam roll with the hardest knobby roller you can get afterwards,  every time.  It makes a huge difference.

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Link Posted: 8/31/2015 4:03:47 AM EDT
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Originally Posted By desertw0lf:
5x5 squats
3x10 front squats 50%
3x10 box/bench squats @75%
3x10 leg press @2.5x squat max
3x12 calf raises in smith machine @squat max
3x20 leg extensions
3x20 hamstring curls
3x12 barbell lunges
3x12 Hip Adductions
3x12 Hip Abductions

My leg day routine.  I enjoy it,  and Monday is always leg day so I can do it again light on Friday.

My leg day spans 2 hrs so ymmv.

Foam roll with the hardest knobby roller you can get afterwards,  every time.  It makes a huge difference.

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holy fuck
Link Posted: 8/31/2015 7:53:22 AM EDT
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Originally Posted By desertw0lf:
5x5 squats
3x10 front squats 50%
3x10 box/bench squats @75%
3x10 leg press @2.5x squat max
3x12 calf raises in smith machine @squat max
3x20 leg extensions
3x20 hamstring curls
3x12 barbell lunges
3x12 Hip Adductions
3x12 Hip Abductions

My leg day routine.  I enjoy it,  and Monday is always leg day so I can do it again light on Friday.

My leg day spans 2 hrs so ymmv.

Foam roll with the hardest knobby roller you can get afterwards,  every time.  It makes a huge difference.

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Going to give this a try today
Link Posted: 8/31/2015 8:21:49 AM EDT
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Originally Posted By runs_with_scissors:

Going to give this a try today
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Originally Posted By runs_with_scissors:
Originally Posted By desertw0lf:
5x5 squats
3x10 front squats 50%
3x10 box/bench squats @75%
3x10 leg press @2.5x squat max
3x12 calf raises in smith machine @squat max
3x20 leg extensions
3x20 hamstring curls
3x12 barbell lunges
3x12 Hip Adductions
3x12 Hip Abductions

My leg day routine.  I enjoy it,  and Monday is always leg day so I can do it again light on Friday.

My leg day spans 2 hrs so ymmv.

Foam roll with the hardest knobby roller you can get afterwards,  every time.  It makes a huge difference.

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Going to give this a try today

Do it!!!!! And post an AAR. I love it,  my legs feel so pumped after, like they're about to explode.
Link Posted: 8/31/2015 3:36:54 PM EDT
[Last Edit: 8/31/2015 6:52:20 PM EDT by runs_with_scissors]
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Originally Posted By desertw0lf:

Do it!!!!! And post an AAR. I love it,  my legs feel so pumped after, like they're about to explode.
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Originally Posted By desertw0lf:
Originally Posted By runs_with_scissors:
Originally Posted By desertw0lf:
5x5 squats
3x10 front squats 50%
3x10 box/bench squats @75%
3x10 leg press @2.5x squat max
3x12 calf raises in smith machine @squat max
3x20 leg extensions
3x20 hamstring curls
3x12 barbell lunges
3x12 Hip Adductions
3x12 Hip Abductions

My leg day routine.  I enjoy it,  and Monday is always leg day so I can do it again light on Friday.

My leg day spans 2 hrs so ymmv.

Foam roll with the hardest knobby roller you can get afterwards,  every time.  It makes a huge difference.

Posted Via AR15.Com Mobile

Going to give this a try today

Do it!!!!! And post an AAR. I love it,  my legs feel so pumped after, like they're about to explode.
I'll let you know how it goes tonight.  I do more exercises in 30 minutes than most of the people I see at the gym do in an hour.  Then again my heart rate stays in the cardio range the whole time according to my heart rate monitor.

Edit to say I'll find out later tonight.  Before I had made it to the changing room had to leave to keep my cool and not hurt some frat boys.
Link Posted: 8/31/2015 9:00:11 PM EDT
Loved the work out might need a walker in the morning though.
Link Posted: 8/31/2015 10:19:15 PM EDT
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Originally Posted By runs_with_scissors:
Loved the work out might need a walker in the morning though.
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No, you might need a wheelchair.
Link Posted: 8/31/2015 10:44:27 PM EDT
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Originally Posted By Blake:


No, you might need a wheelchair.
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Originally Posted By Blake:
Originally Posted By runs_with_scissors:
Loved the work out might need a walker in the morning though.


No, you might need a wheelchair.

Link Posted: 9/1/2015 6:56:21 AM EDT
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Originally Posted By desertw0lf:

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Originally Posted By desertw0lf:
Originally Posted By Blake:
Originally Posted By runs_with_scissors:
Loved the work out might need a walker in the morning though.


No, you might need a wheelchair.


Had to get up early this morning and do my workout since I've got to do something this evening.  Dang legs really don't want to cooperate this morning.  Act like they've been traumatized or something.
Link Posted: 9/1/2015 10:19:32 AM EDT
Want to smoke your legs in about 8 minutes?

3 Rounds for Time:
10 Unbroken Hang Squat Cleans, you choose the weight.  I recommend 155#.
:10 rest
25 Unbroken Wall Balls, 20#
Rest 2 minutes
Link Posted: 9/1/2015 1:27:32 PM EDT
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Originally Posted By runs_with_scissors:

Had to get up early this morning and do my workout since I've got to do something this evening.  Dang legs really don't want to cooperate this morning.  Act like they've been traumatized or something.
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Originally Posted By runs_with_scissors:
Originally Posted By desertw0lf:
Originally Posted By Blake:
Originally Posted By runs_with_scissors:
Loved the work out might need a walker in the morning though.


No, you might need a wheelchair.


Had to get up early this morning and do my workout since I've got to do something this evening.  Dang legs really don't want to cooperate this morning.  Act like they've been traumatized or something.


Now do it again in four days, at half weight.

I did shoulders/misc. today.

Clean and Strict Press 3x10 135#
Snatches 3x10 135# (Also, I really fucking hate snatches)
BB Overhead Press 215# 5x5
Log Press   5x5 215# / 3x10 185#
Log-Grip Overhead Press 3x8 185 / 3x10 135
Circus Dumbbell Presses 5x5 (Left) 5x5 (Right) 125# - 3x10 (each) 70#
BTB Barbell Shrugs 3x20 185
Front Barbell Shrugs 3x20 185
Farmers Walk (At my fastest pace) - 185/185 40 yds x 3
50# Sandbag Carry and Run - 10 sets of 25 yds

Fucking beat.

Link Posted: 9/1/2015 3:44:56 PM EDT
[Last Edit: 9/1/2015 3:45:41 PM EDT by runs_with_scissors]
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Originally Posted By desertw0lf:


Now do it again in four days, at half weight.

I did shoulders/misc. today.

Clean and Strict Press 3x10 135#
Snatches 3x10 135# (Also, I really fucking hate snatches)
BB Overhead Press 215# 5x5
Log Press   5x5 215# / 3x10 185#
Log-Grip Overhead Press 3x8 185 / 3x10 135
Circus Dumbbell Presses 5x5 (Left) 5x5 (Right) 125# - 3x10 (each) 70#
BTB Barbell Shrugs 3x20 185
Front Barbell Shrugs 3x20 185
Farmers Walk (At my fastest pace) - 185/185 40 yds x 3
50# Sandbag Carry and Run - 10 sets of 25 yds

Fucking beat.

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Originally Posted By desertw0lf:
Originally Posted By runs_with_scissors:
Originally Posted By desertw0lf:
Originally Posted By Blake:
Originally Posted By runs_with_scissors:
Loved the work out might need a walker in the morning though.


No, you might need a wheelchair.


Had to get up early this morning and do my workout since I've got to do something this evening.  Dang legs really don't want to cooperate this morning.  Act like they've been traumatized or something.


Now do it again in four days, at half weight.

I did shoulders/misc. today.

Clean and Strict Press 3x10 135#
Snatches 3x10 135# (Also, I really fucking hate snatches)
BB Overhead Press 215# 5x5
Log Press   5x5 215# / 3x10 185#
Log-Grip Overhead Press 3x8 185 / 3x10 135
Circus Dumbbell Presses 5x5 (Left) 5x5 (Right) 125# - 3x10 (each) 70#
BTB Barbell Shrugs 3x20 185
Front Barbell Shrugs 3x20 185
Farmers Walk (At my fastest pace) - 185/185 40 yds x 3
50# Sandbag Carry and Run - 10 sets of 25 yds

Fucking beat.


I want to add snatches and cleans to my workout but I've been having problems finding someone to go over it with me.  Don't feel like injuring myself since I'm making such good progress in getting back into shape and eating right.  I do a lot of rows and any exercise that I can do that strengthens my back.  Cracked may T12 few years ago and used it as an excuse.  Started out in May weighing 368 and have dropped down and hovering in the 320s since the beginning of August.  Not letting the weight worry me as I'm making gains in my lifting and time I can spend doing the lifting without wearing out.  Along with the fact that I'm wearing pants I wore when I was 275 and it seems every 2 weeks I'm putting another hole in my belt.
Link Posted: 9/1/2015 7:15:28 PM EDT
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Originally Posted By desertw0lf:
5x5 squats
3x10 front squats 50%
3x10 box/bench squats @75%
3x10 leg press @2.5x squat max
3x12 calf raises in smith machine @squat max
3x20 leg extensions
3x20 hamstring curls
3x12 barbell lunges
3x12 Hip Adductions
3x12 Hip Abductions

My leg day routine.  I enjoy it,  and Monday is always leg day so I can do it again light on Friday.

My leg day spans 2 hrs so ymmv.

Foam roll with the hardest knobby roller you can get afterwards,  every time.  It makes a huge difference.

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Im not sure ive ever seen a guy on the adductor/abductor machine

try doing hamstring curls with a dumbbell between your feet, facedown on a flat bench.
Link Posted: 9/1/2015 7:25:49 PM EDT
I typically squat for 45 minutes. 5-10 worksets
5 sets dumbell hamstring curls
3 sets standing calf raises
3 sets seated calf raises

I love lunges but dont have the gas after squating so ill replace squats with walking lunges here and there. 14-20 steps with 75s in each hand. 5-10 sets

Im running 2, 6 mile trail runs a week so i need to time everything with them and my deadlift day. Running 6 miles in 22lbs of armor the day after leg day is not going to happen.
Link Posted: 9/1/2015 9:32:38 PM EDT
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Originally Posted By runs_with_scissors:
I want to add snatches and cleans to my workout but I've been having problems finding someone to go over it with me.  Don't feel like injuring myself since I'm making such good progress in getting back into shape and eating right.  I do a lot of rows and any exercise that I can do that strengthens my back.  Cracked may T12 few years ago and used it as an excuse.  Started out in May weighing 368 and have dropped down and hovering in the 320s since the beginning of August.  Not letting the weight worry me as I'm making gains in my lifting and time I can spend doing the lifting without wearing out.  Along with the fact that I'm wearing pants I wore when I was 275 and it seems every 2 weeks I'm putting another hole in my belt.
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Practice snatches with a broomstick until you get the form down, then move up to an empty bar.

Go from there.

Congratulations on the progress!
Link Posted: 9/1/2015 9:34:38 PM EDT
[Last Edit: 9/1/2015 9:35:18 PM EDT by desertw0lf]
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Originally Posted By 03RN:


Im not sure ive ever seen a guy on the adductor/abductor machine


try doing hamstring curls with a dumbbell between your feet, facedown on a flat bench.
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Originally Posted By 03RN:
Originally Posted By desertw0lf:
5x5 squats
3x10 front squats 50%
3x10 box/bench squats @75%
3x10 leg press @2.5x squat max
3x12 calf raises in smith machine @squat max
3x20 leg extensions
3x20 hamstring curls
3x12 barbell lunges
3x12 Hip Adductions
3x12 Hip Abductions

My leg day routine.  I enjoy it,  and Monday is always leg day so I can do it again light on Friday.

My leg day spans 2 hrs so ymmv.

Foam roll with the hardest knobby roller you can get afterwards,  every time.  It makes a huge difference.

Posted Via AR15.Com Mobile


Im not sure ive ever seen a guy on the adductor/abductor machine


try doing hamstring curls with a dumbbell between your feet, facedown on a flat bench.


You're going to the wrong gym, then.

I've certainly seen Jay Cutler on the Hip Adductor/Abudctor machine a few times locally

It also helped my squat quite a bit.

FWIW, our hip abductor/adductor machines go up to ~250#.
Link Posted: 9/1/2015 11:59:52 PM EDT
I just hit legs in the gym once a week for 5/3/1.

They get used and abused daily.

Typical week for legs
Monday - 3 mile run
Tuesday - 5/3/1 squat day
Wednesday - Sprint workout
Thursday - Ruck march
Friday - 5-10 mile run
Saturday - 5/3/1 deadlift day
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