Gotta train the wheels.......

Snikka · 02-21-2006, 11:44 PM

Leg day scares me... it haunts me all week until the day to pain. today was another serious leg day.

here's why:

alternate walk/jog/run/walk to finish 1 mile (under 12 minutes)

2x20 bodyweight standing calf raises off a box

2x(30 feet) alternating lunges with 30lb dbs
1x(30 feet) alternating lunges with 35lb dbs
1x(30 feet) alternating lunges with 40lb dbs

4x10 70lb seated calf raises

1x10 135lb squat
2x10 225lb squat
1x10 135lb squat

1x15, 3x10 hanging leg raises

2x10 alternating crunches with 10lb weight behind head

2x10 alternating 50 degree decline situps with 30lb dumbell on chest

1x10 100lb, 2x10 110, 1x8 120lb lying leg curls
1x10 110lb, 1x10 120, 2x8 130lb leg extensions

Purple Haze · 02-22-2006, 12:33 AM

That work out is cake to tell you the truth. Why are working out with 135? I do that for warm up. At your weight (190) You should be doing 245 for reps.

Those lunges look like the only challenge.. I hate those shits.

Snikka · 02-22-2006, 12:38 AM

yeah I warm up with 135 also.

but there's no way I was gonna do a lot of squat weight after running a mile and doing lunges.

usually I only warm up for cardio 5-10 minutes.

plus i fit that into like an hour and 15 minutes, probably less.

that's a quality leg day right there... you know it.

Steve Schade · 02-22-2006, 03:32 AM

Last few times I've been doing squats I'm getting fucked up pain in my upper thighs. Can barely finish sets.

INKonspikuouz · 02-22-2006, 09:58 AM

you may be squating with the weight coming down on your heel. try shifting it to the ball or pivot of your foot. i heard that is supposed to alleviate thigh pain when doing squats. just a suggestion.

i love doing hanging leg raises. but leg days are definitly my least favorite too. push and pull exercises are cool for me, but leg exercises just seem like more effort.

Snikka · 02-22-2006, 01:21 PM

get a belt maybe.

I have a lifting belt, I use it on shoulder days for standing presses and on squats when I intend to do 275+ poundages.

I didn't PUSH myself to do more weight on squats yesterday, I didn't even attempt it... I usually pyramid weight on squats and calf raises, I just wanted to make sure I did some sort of squats.. if i put all my gas into squats THEN did even more hard work I'd likely throw up. leg days are intense. usually I warm up the hit squats right away, but I changed it up to shock my body.

been focusing squating with my feet pivoted out to concentrate on my inner thighs.. it's an area I feel I need to work on.

Steve Schade · 02-23-2006, 03:40 AM

Quote:

Originally Posted by INKonspikuouz

you may be squating with the weight coming down on your heel. try shifting it to the ball or pivot of your foot. i heard that is supposed to alleviate thigh pain when doing squats. just a suggestion.

I'll try that tomorrow.

And yeah, I plan on picking up a belt in the not too distant future.

UnbrokeN · 02-23-2006, 03:58 AM

i never work out my legs haha

INKonspikuouz · 02-23-2006, 08:27 AM

Quote:

Originally Posted by Anarki

i never work out my legs haha

you must have the conditioning of a chicken

UnbrokeN · 02-23-2006, 09:55 AM

Quote:

Originally Posted by INKonspikuouz

you must have the conditioning of a chicken

basically. but i know a lot of good exercises using only my bodyweight to work outmy legs. i know them, but dont really do them as of now.

J o o k · 02-23-2006, 07:23 PM

lunges are great for you, squats are good too.

but if you want some explosive leg power, engage in powercleans

Steve Schade · 02-23-2006, 07:55 PM

I stuck some 5 pounds under my heel and squats felt a hell of a lot better today.

Purple Haze · 02-23-2006, 08:06 PM

Quote:

Originally Posted by J o o k

lunges are great for you, squats are good too.

but if you want some explosive leg power, engage in powercleans

True, they are a great exercise but nobody does power cleans, lol.

I might start doing them though. That would be a first at my gym. I will get alot of weird looks though.

Snikka · 02-23-2006, 09:11 PM

I wish we had a leg press machine at my gym..

we have a hack squat machine that you lay down on and basically squat.

othern than the power rack and smith machine.

i'm gonna start fucking with one legged squats tho.. i been practicing them at home.

Graphx · 03-01-2006, 04:25 PM

fuck is a powerclean?

02-21-2006, 11:44 PM	#1 (permalink)
Snikka Still Faster Than You Join Date: Jun 2000 Location: AZ Posts: 18,858	Gotta train the wheels....... Leg day scares me... it haunts me all week until the day to pain. today was another serious leg day. here's why: alternate walk/jog/run/walk to finish 1 mile (under 12 minutes) 2x20 bodyweight standing calf raises off a box 2x(30 feet) alternating lunges with 30lb dbs 1x(30 feet) alternating lunges with 35lb dbs 1x(30 feet) alternating lunges with 40lb dbs 4x10 70lb seated calf raises 1x10 135lb squat 2x10 225lb squat 1x10 135lb squat 1x15, 3x10 hanging leg raises 2x10 alternating crunches with 10lb weight behind head 2x10 alternating 50 degree decline situps with 30lb dumbell on chest 1x10 100lb, 2x10 110, 1x8 120lb lying leg curls 1x10 110lb, 1x10 120, 2x8 130lb leg extensions __________________ 346 in³

02-22-2006, 12:33 AM	#2 (permalink)
Purple Haze Thelonious Monk, son Join Date: Jun 2000 Posts: 10,003	That work out is cake to tell you the truth. Why are working out with 135? I do that for warm up. At your weight (190) You should be doing 245 for reps. Those lunges look like the only challenge.. I hate those shits. __________________ 18-1* best served chilled.

02-22-2006, 12:38 AM	#3 (permalink)
Snikka Still Faster Than You Join Date: Jun 2000 Location: AZ Posts: 18,858	yeah I warm up with 135 also. but there's no way I was gonna do a lot of squat weight after running a mile and doing lunges. usually I only warm up for cardio 5-10 minutes. plus i fit that into like an hour and 15 minutes, probably less. that's a quality leg day right there... you know it. __________________ 346 in³

02-22-2006, 03:32 AM	#4 (permalink)
Steve Schade Bears>you Join Date: Nov 2003 Posts: 2,977	Last few times I've been doing squats I'm getting fucked up pain in my upper thighs. Can barely finish sets. __________________ "It is my conviction that killing under the cloak of war is nothing but an act of murder." - Einstein Health and Fitness

02-22-2006, 09:58 AM	#5 (permalink)
INKonspikuouz An sclábhaí na Éirinn Join Date: Aug 2003 Location: Éire Posts: 5,005	you may be squating with the weight coming down on your heel. try shifting it to the ball or pivot of your foot. i heard that is supposed to alleviate thigh pain when doing squats. just a suggestion. i love doing hanging leg raises. but leg days are definitly my least favorite too. push and pull exercises are cool for me, but leg exercises just seem like more effort. __________________ InKonspikuouZ ~AIM~ InKonspikuouZ "If we don't stand for something, we may fall for anything" Malcolm X

02-22-2006, 01:21 PM	#6 (permalink)
Snikka Still Faster Than You Join Date: Jun 2000 Location: AZ Posts: 18,858	get a belt maybe. I have a lifting belt, I use it on shoulder days for standing presses and on squats when I intend to do 275+ poundages. I didn't PUSH myself to do more weight on squats yesterday, I didn't even attempt it... I usually pyramid weight on squats and calf raises, I just wanted to make sure I did some sort of squats.. if i put all my gas into squats THEN did even more hard work I'd likely throw up. leg days are intense. usually I warm up the hit squats right away, but I changed it up to shock my body. been focusing squating with my feet pivoted out to concentrate on my inner thighs.. it's an area I feel I need to work on. __________________ 346 in³ Last edited by Snikka; 02-22-2006 at 01:23 PM.

02-23-2006, 03:58 AM	#8 (permalink)
UnbrokeN Registered User Join Date: Jun 2001 Location: Badstreet, USA Posts: 16,974	i never work out my legs haha __________________ lol.. the day Hogan dies, he'll just say "No, I won't lay down for you,brother"!!! he will become the only man in history to actually no sell death.

02-23-2006, 07:23 PM	#11 (permalink)
J o o k Nobama 08' Join Date: Dec 2004 Location: Bay Area, Ca Posts: 9,424	lunges are great for you, squats are good too. but if you want some explosive leg power, engage in powercleans __________________ The 1st and only person to be champ of all three leagues. Period. The Republican Party I feel like it's still nigguhs that owe me checks I feel like it's still bitches that owe me sex I feel like these broke nigguhs don't know I'm stressed I lost the only girl in the world that knows me best.

02-23-2006, 07:55 PM	#12 (permalink)
Steve Schade Bears>you Join Date: Nov 2003 Posts: 2,977	I stuck some 5 pounds under my heel and squats felt a hell of a lot better today. __________________ "It is my conviction that killing under the cloak of war is nothing but an act of murder." - Einstein Health and Fitness

02-23-2006, 09:11 PM	#14 (permalink)
Snikka Still Faster Than You Join Date: Jun 2000 Location: AZ Posts: 18,858	I wish we had a leg press machine at my gym.. we have a hack squat machine that you lay down on and basically squat. othern than the power rack and smith machine. i'm gonna start fucking with one legged squats tho.. i been practicing them at home. __________________ 346 in³

03-01-2006, 04:25 PM	#15 (permalink)
Graphx Word? Word! Join Date: Dec 2003 Posts: 3,357	fuck is a powerclean? __________________ Graph Man Music The Science Camp

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