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realcooltime
11-29-2002, 11:45 PM
Well guys this won't sound too impressive to you but I'll tell you about the intensity and it may gain me some props.

I am 190, 13% bf, and just got back on the junk--it should "kick in" next friday, I reckon. I am just running EQ.

All exercises below were done with the strictest of form and all peak contractions were held for a minimum of 1 second.

deadlifts

four sets pyramiding up to one final set of 300lbs

Sqauts

four sets pyramiding up to 300 lbs
(first time done in years with free bar--usually on the smith--our gym just got a real rack)

Hack squats 5 * 45plates each side for a total of 450 lbs
3 sets of 6 reps * 450

Leg Extension/hamstring curl

3 sets of 6, full stack for both machines--superset with a rest of 2 mins in between.

Back extension

2 sets * 10 (I was to fried for any more!)

It took about 1 hr and 15 mins.

I did a cool down on the eliptical for 10 mins then staggered out of the gym...

It wasn't much weight but I made it as intense as I could. Never wanted to puke though--I could feel the fibres cracking--I will stagger for a week I think...

Oh yeah, I do calves on a day with arms and abs--that is next--it is a day for all three of my weak bodyparts...

A good leg day or am I a 190 lb pussy? let me know. I love SICK leg days. I can't wait till I'm a few weeks into the EQ and see what I can do. I wanna go for a max dl and squat of 400 lbs--I think it is doable on EQ alone--any feedback?!

Ziggy B

midwtchamp
11-29-2002, 11:49 PM
EQ doesnt give you much if any strength gain, but that leg workout looks like an overkill to me. Each person will react differently though, my legs respond best w/ about 12-14 sets total just hitting squats, leg presses, hacks and ext, and of course curls or straight leg deads....i do deads on back day...but hell I would pass out doing what you did! Looks good and keep it up

stumpy
11-30-2002, 12:23 AM
as long as you squat to as the meat and potatoes exercise for the quads than everything else should be secondary. 12-15 sets total quad exercises should be sufficient.

stumpy
11-30-2002, 12:24 AM
....save the deads for a different day, trust me you will reap the benefits.

PUMPINSTEIN
11-30-2002, 01:47 AM
I would split quads and hams up. I dont think your going to gain a lot of strength on eq only. Mix in some prop and you will see much more strength gains. 300 is good, I was below that for quite awhile. you"ll get to your 400 mark and more.

realcooltime
11-30-2002, 02:03 AM
Yeah back is a weak bodypart for me so I have split it into 3 days:

Legs/low back (hence the deadlifts and back extensions)

Lats/serratus (the real "back" day--pulls, rows, etc)

Shoulders/traps (behind neck shrugs, machine shrugs, db shrugs)

I found trying to get all the back exercises I wanted into one day was too long and tiring (2 hrs)

Now I view the back and work the back like Jay Culter: as 3 "seperate" bodyparts: low back, mid back, and traps.

I never made any progress with my back till I went this way...

stumpy
11-30-2002, 02:27 AM
do your deads on back day. i will show you the results of this as soon as presser posts the pics, be gentle press.

dedprez*
11-30-2002, 01:03 PM
as far as the total sets ...it depends on the person....i personally sometimes can only do 8-9 sets on quads and just destroy them....but on other days i feel i need to do much more...just depends on the weight that u r using and the intensity.
another thing...when doing deds....work your way up 2 400lbs as a max...that is one thing that u DO NOT want 2 do is fuck up your lower back....i did that and for a year i had a hard tyme putting on shoes and socks. also...if u slap on 5 45 lbs plates on each side for hack squat for six reps u will have no prob doin 400lbs on squat.....i have never seen anyone at my gym do 5...but who knows...mayb u can.

DADDY48
11-30-2002, 01:31 PM
YEAH, I WOULD DEFINITELY THROW UP DOING THAT ROUTINE AT A HIGH INTENSITY.LOOKS LIKE A BIG LEG DAY FOR SURE.

realcooltime
11-30-2002, 02:02 PM
Dedprez, do you mean you have never seen anyone with 5 45 plates on each side of the hack machine or on a squat bar? It is pretty easy on a hack machine, but squat bar--holy shit I cannot do!

I do the hack machine facing out, not in--Yes, I work my way up on both DL and SQ. I have a herniated disk in my low back from when I used to work on the docks and one in my neck from a car crash. I am very careful.

I thought this leg day way tough, but I expected to be blown out of the water by a lot of guys here. There must be someone with a far sicker leg day than me! I'd love to hear it!

ziggy

WeirdAl
11-30-2002, 02:47 PM
Ok, I tend to go a little crazy on leg days. This week was a little less than normal, but here's what I did:

squats:
135x8
225x6
315x6
315x6
315x6
leg press (plates per side):
3x6
6x6
8x6
8x4

leg press calf raises:
8x10
8x8
8x8

hammer strength leg curls (per leg):
50x10
105x7
100x6
85x6

hammer strength leg extensions (per leg), knees apart:
50x6
85x4
75x3
knees together:
75x4
60x6

seated calves:
160x8
275x8
250x6
250x6
standing calves (5 second squeeze per rep):
200x12
200x10

WeirdAl
11-30-2002, 02:52 PM
and last week (more volume):

squats:
135x8
225x8
315x8
365x6
365x6
315x10
315x8

hack squats (plates per side):
4x6
5x6
5x6

hammer strength leg ext (knees apart - per leg):
50x8
85x6
75x7
knees together:
75x5
65x6
60x7

hammer strength leg curls (per leg):
50x8
100x6
100x6
85x6

dumbbell stiff leg deadlift (holding 2):
100x10
10x6

seated calves:
160x8
275x6
275x5
250x6
250x6

butt sled calves (straight leg - 5 sec squeeze per rep):
340x12
340x8

BStrongBwell*
11-30-2002, 04:42 PM
I work quads and hams on different days...both with calfs. If you blow your legs out, just make sure you recover fully before doing it again. Here's my quad/calf day this week:

2x15 warmup sets leg ext
4x12 hacks working up to 6 plates on sets 3-4
4 sets lunges with 60lb dumbells---walk across gym and back
4x10 leg extensions squeezing at top of motion for 2 sec
5x12 sets seated calf raises--last 2 are drop sets totalling 20 reps
5x12 sets standing calf raises--last 2 are drop sets totalling 20 reps

If I can still walk down the stairs to the locker room without using the handrail for support, I go back and do 1-2 sets of sissy squats to finish them off! Right now I'm trying to build my lower quads so I'm hitting the stretch position movements heavy (hacks & lunges). Free squats are still the foundation of my quad training year-round though.

realcooltime
11-30-2002, 05:41 PM
Now there's some sickness. Damn, I wanna do a real dbol/test cycle and do leg days with you boys?

I want your opions though wierdal and BSBW: Is my routine sick enough--right now I am still waiting for the EQ to kick in...

zikkie barf-lee