Leg Workout... (Feedback please)

[bigun]

Warm up 15 min
Stretching and walking

Leg press:
warm up 900x 12-15
1st set: 1080 x 12 (24 plates)
2nd set: 1260 x 12 (28 plates)
3rd set: 1440 x 12 (32 plates) sometimes 15 when I am feeling really pumped

Hack Squat
1st set: 360 x 12
2nd set: 410 x 12
3rd set: 500 x 10-12

Super Set
Lunges
1st set: 115 pre set ezcurl bar down and back (12 steps each leg)
leg extensions 360 to failure (approx 12-15) machine maxed
2nd set same as above
3rd set same as above except leg extensions 10 -12

Hamstrings:

Super set
Lying Leg Curls
1st set: 190 x 12
Seated leg curls 295 failure approx 25 ( machine is maxed at 250 I add a 45 plate to the side with a pin)
2nd set: 200 x 12
same as above
3rd set: 220 x 10-12
same as above

Calves
I use the leg press because there is no calf machine at my gym, I push up with my toes with legs straight.

Super Set
1st set: 720 x 30
300 x 30 (nautilus leg press.. max weight 300)
2nd set: Same
3rd set: Same
I usually have a GREAT burn after these sets on calves.


On the leg press that is as many plates as the machine will hold. I cannot do squats because my back and knees just can't take it, I am 6'9 so it is pretty hard on them. My main question or what I am looking for advice on is this. I have great muscle tone, vascularity and stamina but I am looking at some way to add a little size. I know lifting heavier will give this to me but I am maxxed out on a couple of these machines so any feedback would be great. I am always sore the day after so I am getting something out of this but I would just like to add a little size. Thanks!!!!

 

[thorsky]

Whoa! Being a DC trainee for the past year, that workout plan looks completely alien to me. Can't help you bro.

 

[blackbeard]

leg pressing over 1k will be hard on the knees as well as the back!!
are these full range reps?

 

[bigun]

Blackbeard, they are absolutely full reps knees to chest, I do have a little pain in the knees but nothing major and never any pain the next day. No back pain at all though. I am sure the back pain I get form squats is due to poor form but I do not workout with a trainer or a partner anymore so I do not have anyone to spot me or critique my form. When I worked out with a trainer he was always amazed at my leg strength he called me a freak. I am an ex basketball player so I have always used my legs a lot. I am not a bodybulider but I really enjoy going to the gym 5 or 6 days a week just looking to add a little size. You think I am doing too much... or not enough any help would be appreciated. The male trainers at the gym I go to are just fat slobs and the female ones are fitness competitors so they cant help me with size. Thanks!

 

[necro96080]

Bigun, please post a video of that. I don't doubt you can do that.................I just gotta fuckin see it.

 

[bigun]

haha.. You want the whole work out or some special parts. I am in Nashville if ya just want to come by the gym. Leg days are usually on Tuesday. Thanks!

 

[necro96080]

haha.. You want the whole work out or some special parts. I am in Nashville if ya just want to come by the gym. Leg days are usually on Tuesday. Thanks!

I'd be impressed just watching you warm up. Fuck man, you must be a god damn donkey. I do sets of 400+ on the leg press (knee friendly) and I though I was a bruiser. You warm up with like 3X that!!! Seriously, any footage from your leg work out, I'm sure all the guys around here will be impressed. Footage of hot sluts in your Nashville gym too. Your routine looks fine to me, similar to mine with just a shit load more weight. Keep it up.

 

[MuffDyver]

you are one strong mother fucker. does steroidoloy have a record for the most pundage on leg press??

 

[blackbeard]

why not do hacks first and use more weight then do leg presses for higher reps since you cant add any more weight to the machine..

also adding size is about diet as well if youre not taking in excess cals youll most likely find it hard to make gains in size

I also think if you strengthened your back and learned how to squat properly youd most likely be better off..making people do squats and deads is one of the hardest things

 

[bigun]

Damn Blackbeard I feel like an idiot.... that is exactly what I should do. Just goes to show you when you do the same routine over and over the simpilest solution could be right in front of you and ya still don't see it. Next week I will switch up the hacks and press and see how that hits 'em. I agree with your diet point as well but I am sitting at 310 right now and I played at 260, I am not fat either but not ripped I am about 13%BF but I would like to lose a little on the scale to maybe 285-290 but I guess I will have to make that choice. I have been talking to this guy at the gym who wants to start working out together but he is too spotty for me you never know if he will show up. If i find someone maybe I can work on my squat. You are right squats and deads are skipped by the majority of people. Blackbeard, I appreciate you taking the time to help and advise. I'd give you a high five if I knew how. THANKS!!

 

[pullinbig]

thats a big disparity from hacks to leg presses. the weight that is. is it a hack squat machine. vertical or inclined.

and for you guys who think that 1440 is a heavy leg press think again. i wont even tell you what i do for sets of 20. and i rarley do leg presses.

bro i would be gald to take a look at your squat form. send me a clip and ill help you if i can. if you can do heavy leg presses you should be able to squat. if you can squat you not gonna run out of weights. =0)

exmgq@hotmail.com

 

[bigun]

Pullinbig, the hack machine is incline. To be honest I know 1440 is a lot to some and most at my gym (no power lifters) but I figured that with as many big guys here that would not be abnormal. If i can't get someone to help me on my squat at the gym then I may video it and post it, I'll let you know. Thanks for the offer and the response.

 

[pullinbig]

no prob bro. just get me a clip of your form as it is. then we can go from there.

 

[2horns]

and for you guys who think that 1440 is a heavy leg press think again. i wont even tell you what i do for sets of 20. and i rarley do leg presses.

A 1440 LP is heavy period. LOL, some peeps are rough around here.

 

[pullinbig]

and for you guys who think that 1440 is a heavy leg press think again. i wont even tell you what i do for sets of 20. and i rarley do leg presses.

A 1440 LP is heavy period. LOL, some peeps are rough around here.

i didnt mean it to degrade bigun's lift but was just surprised at the response to it. yeah 1440 is heavy.

 

[nekronom]

I start with squats and after I move on to the leg press.
Leg press I do with one leg at the time. This way you can take half the weights.