I felt like I was pretty weak in my leg workout tonight. I could have pushed a lot more on my vertical leg presses, but I was lazy and didn’t want to get up and add more weight. Terrible, I know. In my defense, my hamstring are still really sore from my last leg training FOUR DAYS AGO. I suppose it was from pushing 250 on my extra credit leg presses and the 6 sets of wide stance squats at 95 lbs. Yeah, that’d do it.
Squats: Make no mistake, the classic barbell squat is one of the cornerstones of countless great lifting programs. It trains everything from your quads, glutes, and hamstrings. I just found the below link that has 27 variations of squats! Christmas miracle maybe? It also has some video clips and this girl isn’t playing with her pistol squat. Jealous! I HAVE to do this. As soon as my legs recover, it’s on!!! Speaking of recovery.. I need a protein shake pronto…
She’s got legs!
Narrow stance squats: 2 light sets of 45 lbs. Olympic bar x 15 reps and 2 heavier sets of 95 lbs to failure
Vertical narrow stance leg press: 70 lbs. – 4 sets of 8 reps (could have done more weight)
Barbell step-ups: 30 lbs. -4 sets of 8 reps
Walking barbell “double” lunges (step- down-up-down): 30 lbs. – 3 sets of 20 reps
Single leg barbell squats (foot on bench): 30 lbs. – 4 sets of 8 reps
Leg extensions: 90 lbs. – 3 sets of 10 reps, last set to failure
Seated calf raise: 80 lbs. – 3 sets of 20 reps, last set to failure