Holy shit, leg day

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

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

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.

....save the deads for a different day, trust me you will reap the benefits.

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.

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...

do your deads on back day. i will show you the results of this as soon as presser posts the pics, be gentle press.

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.

YEAH, I WOULD DEFINITELY THROW UP DOING THAT ROUTINE AT A HIGH INTENSITY.LOOKS LIKE A BIG LEG DAY FOR SURE.

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

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

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

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.

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