Tag Archives: leg training

Body Building – Legs – Day 31

Day 31 (59)

fear

It’s taken me three days to sit here and write this entry. It’s the holidays and to be perfectly honest, I haven’t made the gym a priority this week. I’ve been spending most of my holiday time off being domesticated and spending time with my kiddos, but tomorrow it’s game on and I am ready! I will be doing arms/abs/cardio.

After the below leg workout, I was sore for two days. hah You’d think with the amount of leg work I do, I wouldn’t get sore anymore. I guess increasing some of the weight and throwing in the extra credit does the trick.

Kick It!

Leg extensions: 2 warm-up sets with lighter weight for 30 reps with 40 lbs.

Wide stance barbell squat: 2 lighter sets of 15 reps @ 45 lbs., 2 heavier sets to failure @ 95 lbs.

Vertical Leg press: 170 lbs. – 4 sets of 8 reps

Walking Barbell Lunges: 40 lbs. –  3 sets of 20 reps

Plie Dumbbell squat: 40 lbs. – 3 sets of 15 reps

Standing Seated calf raise: 90 lbs. – 3 sets of 10 reps, last set to failure

Donkey calf raise or Leg press calf raise: 170 lbs. – 3 sets of 10 reps, last set to failure

Extra Credit:
Dumbbell lunges – 50 lbs. – 3 sets of 10

Body Building – Legs/Glutes – Day 54

Day 54

barbell-glute-bridge

My glutes are already sore from last nights workout. I made sure to squeeze my glutes HARD during the barbell glute bridges (pic of exercise above). I used a fixed barbell (don’t do that- haha), but next time I need to use an Olympic bar so I can get under it, instead of lifting it and placing it on my hips. I’ll be able to lift more weight and be a little more comfortable that way.

50 lbs. wasn’t enough to make me feel challenged at rep 8. I could have done 50 reps with 50 lbs.  A major drawback to this exercise is that it’s almost bordering on gym porn, but don’t let that put you off too much because the benefits outweigh the negatives. I still believe squats and deadlifts are the best mass builders, but you can activate the glutes and squeeze hard doing the Barbell Glute Bridge, so here is how to do it.

  • Sit on the ground with a loaded barbell over your legs (don’t go too heavy to start). You may want to add a pad to the bar as it can become quite uncomfortable. Roll the bar so it is directly above the hips then lie flat on the floor.
  • Now start by driving through the heels, extending your hips vertically through the bar. Your weight should be supported by your upper back rear delts and the heels of your feet.
  • SLOWLY extend as far as possible and squeeze that contraction hard at the top, then reverse the motion to return to the starting position. 

Remember you will activate more of the glutes at the top of the movement so no point going too heavy and just doing half reps!  Pay close attention to form and the mind muscle connection on this exercise, your butt should be burning (like how your calves burn after a high volume workout).

Burn Baby Burn

Leg extensions: 2 warm-up sets with lighter weights ( 40 lbs. ) of 30 reps

Wide stance barbell squat: 95 lbs. – 6 sets of 8 reps

Seated leg curl: 70 lbs. –  4 sets of 8 reps, last set to failure

Single legged deadlift (foot on bench): 40 lbs. – 4 sets of 8 reps

Barbell Glute Bridge: 50 lbs. – 4 sets of 8 reps

Donkey calf raises:  Calf press on horizontal leg press machine: -110lbs. – 3 sets of 20 reps

Seated calf raises: 3 sets of 20 reps

Body Building – Legs – Day 51

Day 51

cake

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.

-Segue-

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

Encyclopedia of squats weblink

Body Building – Legs – Day 47

Day 47

squats

One of the best exercises for you, whether you’re trying to build muscle, lose weight or both is the squat!

However, it’s also one of the most difficult exercises to do properly unless you actually know what you’re doing.  Let’s take a look at why this exercise is so great, and then how to perform it properly for maximum results and minimal chance of injury.

Squats work a LOT of muscles in your body. If you’re looking to burn fat, you want to do exercises that trigger as much of your body as possible so it’s all getting worked.  On the other side of the coin, if you’re looking to build muscle, your legs and back can put on the most muscle in the shortest amount of time. Sweet! Gimme some quad mass!

A few tips to remember:
Squat down until your thighs are at least parallel to the floor. If you don’t go down that far, you’re cheating yourself and doing a fake squat.  Go way down, and you’ll feel it in every muscle in your leg.  This will give you a really strong core along with strong legs and a strong back. If you can’t use any weigh yet, that’s OK! Just practice your form (sideways in front of a mirror) with just your body weight until your comfortable with the position and movement.

Do not to extend your knees past your toes. If you’re doing the squats right, you should be sitting back with your ass out and back straight. It may feel a little weird sticking your butt out like that, but that’s the way to do it. It helps prevent your knees going over your toes.

Don’t arch your back. The best way to make sure this doesn’t happen is to keep your head up when you squat, and KEEP YOUR ABS tight throughout the whole exercise (that’s right, squats will even work your abs).

Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward.

GROW a pair! (of legs)

Leg extensions: 3 warm-up sets with lighter weights (30 lbs.) of 30 reps

Wide stance barbell squat: 95 lbs. – 6 sets of 8 reps
I also did an extra credit set of 12 reps. with just the Olympic bar and went ALL the way down each rep.

Seated leg curl: 40 lbs. – 4 sets of 8 reps, last set to failure

Single legged deadlift (foot on bench): 4 sets of 8 reps -0- I read this wrong at the gym and did single leg squats with 30 lbs… Damn it.

Barbell Glute Bridge: 20 lbs – 4 sets of 8 reps

Seated calf raises : 75 lbs. – 3 sets of 20 reps

Extra Credit:
Leg Presses: 3 sets of 10 reps. I did my 1st and 2nd set at 200 lbs and went for 250 on my third set.

Body Building – Legs – Day 44

Day 44

leg 1

There’s some eye candy for ya. Leg training engages large muscles, is physically demanding, and burns lots of calories.  Leg training is especially important for athletic, aesthetic, and anti-aging purposes.  Strong legs are built by consistent, variable, and challenging resistance workouts.  Cardiovascular work alone is not enough to maintain optimum muscle development for strength and stamina.

Since my post was so long yesterday. I’ll keep this one short.

Narrow stance squats: 2 light sets – (45 lb. Olympic Bar) of 15 reps and 2 heavier sets to failure (100 lbs)

Narrow stance Leg press: 70 lbs – 4 sets of 8 reps – was too light, should have added more

Barbell Step-ups: 30 lbs. – 4 sets of 8 reps   Extra Credit – I did 20 reps

Walking Barbell ‘Double’ Lunges: 30 lbs. – (step- down-up-down) 3 sets of 20 reps

Single Leg Barbell Squat (foot on bench): 30 lbs – 4 sets of 8 reps each leg

Seated Calf Raise: 70 lbs. – 3 sets of 20 reps, last set to failure

Leg Extensions :- 100 lbs. – 3 sets of 10 reps, last set to failure

Body Building – Legs – Day 41

Day 41

legs a

As I was looking over my workout prior to going in the gym today, I was a little overwhelmed at first due to the amount of exercises listed. It actually went by pretty fast. I guess I was in the gym for about an hour and half, but I was taking my time. You could blow through this in an hour if you were focused and only took your regular rest breaks. I stop and get water, wait for a machine to free up etc. so it took me a little longer.

I posted the above picture because I thought it was a great visual of the way your form should be during a deadlift. You should always make sure that back is straight with shoulders back. You have to be very conscious of your form during your set to avoid any injuries. I don’t normally correct people in the gym, but today I did. There was an older woman doing dumbbell squats and her butt wasn’t out far enough and her knee was going way past her foot. Her son told her what to do and then walked off. I was close by so when she finished her set I told her to watch herself in the mirror from the side and make sure her knee wasn’t going over her foot. She listened, smiled, and sweetly thanked me, then went on to do the same thing I just told her not to do. I had another gal approach me and say “a lot of people don’t know that” and it was great that I told her. If only she had listened. It’s bad form that is going to mess you up. If you like going to the gym and working out, then don’t screw yourself by getting an injury and end up out of the game for weeks or months waiting for it to heal. The best advice I can give is research how to properly do an exercise on either YouTube or Bodybuilding.com. I prefer to watch a video so I can see the form and motion the whole way through. Until you are comfortable with each exercise there is nothing wrong with doing your research.. It’s your body and your not doing yourself any favors by assuming you know how to do it the right way. From what I see at the gym about 30% are doing it WRONG. Feet going over the knees, using momentum to do roman chair leg lifts, jerking the weight during lat pull downs…wrong wrong wrong. Get it lighter, get it tighter, get it righter? 🙂 Work the muscle you intended to build, not use your whole body and get nothing out of the hard work you are putting it.

UP your game!

Superset:
Seated Leg Curl: 3 warm up sets at 30 lbs. x 10 reps
Seated Leg Curl: 3 working sets at 50 lbs. x 10 reps
Leg Extensions: 110 lbs. – 3 sets of 10 reps
End of Superset:

Superset:
Barbell Lunge (long stride): 30 lbs. – 3 sets of 20 reps
Abductor Machine: 35 lbs. – 3 sets of 20 reps
End of Superset:

Superset:
Lying Leg Curls: 45 lbs. – 3 sets of 15 reps
Adductor Machine:35 lbs. – 3 sets of 15 reps
End of Superset:

Stiff-Legged Deadlift: 70 lbs barbell – 3 sets of 10 reps
Single Leg Barbell Squat: 30 lbs. – 3 sets of 10 reps
Sitting Leg Press (wide stance): 1 giant drop-set to failure – 200 lbs, I got to 40 reps
Seated Calf Raise: 45 lbs. – 3 sets of 20 reps
Standing Calf Raises: 130 lbs. on a leg press machine – 3 sets of 20 reps

Holy crap, I had 1,179 views on yesterday’s post. Yay!

hots

Body Building – Leg Day – Day 38

Day 38

leg

Have you ever felt drained, dizzy or even nauseous after an intense weight training session? Well guess what? You should experience one of these symptoms each and every time you properly work out your legs. I felt this mostly after getting off the leg pres machine tonight – just a few seconds of dizziness. I was pushing 230 lbs. and weigh in at – holy s***, I just weighed myself and my scale showed 105 lbs. I will weigh myself at the gym tomorrow and see what that shows. I’ve been holding at 116 for the past year or so, but haven’t weighed myself in well over 2 months. Hmmm.. that’s almost kind of concerning. I still have tons of muscle and really don’t look any different. I think that ghetto scale is wrong.

Anyway, when training your legs, you’re basically working half your body in one session. Training your leg muscles doesn’t only work your lower half; it actually works your entire body, increases your heartbeat and gets your blood flowing to help burn fat and work your cardiovascular system.

Working out your legs is also crucial to maintain a nice symmetry, which is simply the proper balance between the size of each and every one of your body’s muscles. (In layman terms, it means you won’t look like a Popsicle, with a muscular upper body and chicken legs)

Quad Killer

Leg extensions: 2 warm-up sets with lighter weight (50 Lbs.) for 30 reps
           Extra Credit: Leg Extensions  3 sets of 110 lbs. x 10 – added another 10 lbs. this round

Wide stance barbell squat: 2 lighter sets of 15 reps (45 lb. Olympic Bar) , 2 heavier sets to failure (100 Lbs x 8) – added another 5 lbs since last time. Next time all add another 5 for a total of 110 lbs.

Leg press: 230 lbs. – 4 sets of 8 reps – added 15 lbs since last time

Walking Barbell Lunges: 30 lbs. – 3 sets of 20 reps – went down 10 lbs from last week. I was shaky during this set.

Barbell Step-ups: 25 lb. barbell – 3 sets of 10 reps

Plie Dumbbell squat: 45 lbs. – 3 sets of 15 reps

Sitting calf raise: 90 lbs. – 3 sets of 20 reps, last set to failure

Leg press calf raise: 190 lbs. – 3 sets of 20 reps, last set to failure