Leg Day Routines, post em and critique!

[mrricco2012]

Here is my Leg Day routine, for my Test-E 500 cycle. I hit legs twice a week, but only do one full day specifically for legs. I count mondays HIIT as a day for legs, plus I walk everyday. After my leg day on Thursday, I do another round of HIIT to top it off.

Quads
Warm Up Set light weight Squat 1x15
Squat HEavy 4x6-8
Leg Extension 2x20 enough weight for it to be heavy but still get 20 reps in
Hack Squat machine 2x20 enough weight for it to be heavy but still get 20 reps in (my leg press I do over 700lbs, but never know if im doing them accurate, so I do machine for accuracy)

*Key Note* I did have Leg Press down at first for 3x6 all heavy as fuak, but didn't know if it's too much.


Hamstrings
Stiff Leg Dead Lifts 4x10
Lying Leg Curls 3x10
Barbell Lunges 2 x 20

*Key Note* thought of adding hamstring back extensions, but the machine at the gym doesn't look like a normal one people do for hamstrings, also though of adding Standing Leg Curls.

Califs
5x10 Barbell Calf Raises Heavy (As much as I can do)

*Key Note* had sit down calf raise machine, but feel I get a better workout on calfs with barbell, so just added 2 extra sets in for barbell to replace sit down


Hips
Hip abductor 1xFailure
Hip Adductor 1xFailure

*Key Note* just to make sure I atleast hit them.

 

[comrade00]

Leg extension machine (4 x 10-15)
Squats (6 x 8-12)
Leg press (4 x 20)
Hack Squats (4 x 15)
Lying Leg curls (hamstrings) (6 x 10) Last set to failure
(Calves) Straight leg toe press on leg press machine (6 x 15)

 

[Wrasse02]

Back squats 4x8-12
Front squats 4x8-12
Leg press 4x 12,10,8,6
Lunges 4x12
Leg Extension machine 4x10-15
Hamstring curls 4x10-15

 

[comrade00]

^^^

Front and Normal squats on the same day! that is insane. I usually will do front squats once every two weeks in place for normal squats

 

[Mr.Blah]

Squat 4x10
Hack squat 4x10
Dumbbell lunges 3x10
Stiff leg deadlift 4x10
leg curl 4x10
standing good morning 3x10
calf raises 4x15

 

[GetBusy]

Squat 3x10
Hack squat 3x10
HS curls 3x12
Leg ext 3x10
Calf raises 3x15
Calf press 3x15

 

[cbman2184]

barbell calf raises 4x10
squats 5 x 10,8,6,8,10
weighted lunges 4x10
seated calf raises 4x10
stiff leg deadlifts 4x10
machine leg extensions 4x10

 

[Wrasse02]

^^^

Front and Normal squats on the same day! that is insane. I usually will do front squats once every two weeks in place for normal squats

yeah, it sucks. But all of my friends and everyone i know say my legs look like they were chiseled from the mountains of mt. olympus. so i gotta keep it up

 

[German89]

Welll... I got a fewwwww things I like to do...

Always warm up with leg extensions.. Start of with light weight, rep of 15.. add 10, 15, add another 10lbs... etc... until I hit 8... Then my last set is drop set.. Sometimes I'll super set with hammer strength one legged hammie curls...

Now I am alllll warmed up...

So, start with normally Hacks... First set, nothing, 12.. Second set, add a plate, 20, another plate, 20 reps... 3 plates a side, 20 reps... Then a quater per side is added, go until I can't... Try my best to hit 20... All the plates come off, except for 1... Here comes another set of ... I don't even count, just wait til it burns, feet together though.

Then... smith machine, raised heeled squats.. 4 Sets of 12-15

Stiff legged, 4 Sets of 12-15

Leg press... Nowww I don't know why I do this... 1 plate a side, keep adding until I hit five ... Do 8 reps... Once i hit five a side, 10 reps.. take all of them off, leave two plates a side, 50 reps (2 sets) then I try and do 100 lunges... last 20 being weighted...

Calves I do a different day... Too lazy after all that.

 

[mrricco2012]

Well the Leg day I posted up top was a new routine for my cycle. I have to say the next day after leg day isn't so bad. Yes i feel sore, but not as sore as I expected. The day of leg day it was more my lower back that hurt. Not sure if I should switch anything, or just keep going.

 

[German89]

if you want soreness... do a set or two of 50 on leg press... have fun... once you hit 25 you're like FUCK! another 25 to go!

 

[Jackal320155]

This was yesterday
Leg Extension 2 X 20 (warm up)
Leg Press 2 X 12, 2 X 10, 1 X 8
Seated Leg Curl Hamstring 3 X 12
Back Squat 3 X 10, 1 X 8, 1 X 6
Stiff Leg Deadlift 3 X 10, 1 X 8
Lunges 3 sets from wall to wall with 45 lb dumbbells
Calf Raises 4 X 15

 

[Wrasse02]

I recently did squats on the smith machine for the first time. (gf wanted to workout legs) took a lot of pressure off my back. Felt it a lot more in just strictly my legs

anyone else got any input on smith vs free barbell?

 

[mrricco2012]

When I do the smith machine it feels Im able to be in more control, and I can squat my ass to the grown. Compared to regular squats which I can barely go down. Now im not sure if that is a pro or con.

 

[1luckystar]

squats 12, 5, 8, 8
hamstring curls 12, 8, 5, 8
calves 15, 15, 8, 10 (this is though to do if you dont have the right amount of weight at your gym.. go 20, 20, 15, 15 if you dont)
quad extensions 12, 8, 5, 8

 

[Jackal320155]

Coming from a group of exercise physiologists there seems to be a lot of debate on whether smith machine squats are good. Some say it places you into too strict of ROM but I don't really find this as a valid reason not to do them.

 

[buffalojoe]

I do:

Squat
Leg Extension
Romanian Deadlift
Leg curl
BB Lunges

I vary the sets and reps. Either 4 or 5 sets at 8-12 reps, or 3 or 4 sets at 6-8 reps. Was working out with 405x6 but my knees started hurting so I had a friend come observe and it turns out my knees were bowing out a little so I've adjusted my form and will be going heavy (for me) again in the next few workouts. My legs are naturally pretty big, but the muscles are starting to show more after following this routine for almost a year. Eventually I want to be able to work out with 500+ but I'm working my way up slowly to hopefully avoid an injury. I don't feel a lot of pressure to move quickly weight wise because they're naturally so big.

I've tried to do leg press after squatting but without like a 5 minute break I just can't do it with much intensity. I'm just to beat.

Oh and I don't do anything for calves. If anything I do one set of really slow reps of standing calf raises with a really hard exaggerated contraction at the top. Most of my friends are jealous of my calves and while I wish I could take credit, they've always been ridiculous. I pretty much leave them alone so I can let everything up.