Six weeks to Massive Wheels

[leanbody]

Lol okay guys I know it wont be that dramatic, but I am totally focussing on legs for the next 6 weeks. It's all about growth and hypertrophy.

Changing up my exercises to avoid sore knees. Doing swimmin for card instead of t-mill. I'll work legs 2x a week with rest day after. Splitting hammies off with calves for their own day.


I decided to go to the mega Golds in downtown for leg day. They have about 3x the number of leg machines and setups so I can hit them from very different angles. I'm going to do legs 2x a week and see where that goes. I'm eating enuf food so if I kill em I should be able to make more progress.

Here is today's workoutSquats
10/135
8/225
8/285
7/315
6/315

Leg extensions
14/105
14/135
12/145
12/165
11/195 *14/90

45*super seated leg press
2 plates. 4 sets of 10 6

Power squat
2 plates x 12
3 plates z 10
4 plates z 10 x 2

Deads 10/135/2 sets .....too fried to do these- I hit the wall!

8 mins continuous abs:
decline crunches. Hanging Leg raises. Leg raises captains chair

Pm now and I have ice packs on my knees!

 

[shockandawelifter]

T NATION | My Greatest Gains Ever: Joe DeFranco

 

[leanbody]

hey Shock;
Thanks - thats' a great article. De Franco's methods are the bomb. i may do that one - i'll post it if i do. The glute hamm raises are totally killer.

as the Black Eyed Peas say "I gotta feelin" - this time I'll actually do it! It's time to outgrow my pants thighs first! ;-)

 

[cjw2021]

What are your stats?

 

[shockandawelifter]

hey Shock;
Thanks - thats' a great article. De Franco's methods are the bomb. i may do that one - i'll post it if i do. The glute hamm raises are totally killer.

as the Black Eyed Peas say "I gotta feelin" - this time I'll actually do it! It's time to outgrow my pants thighs first! ;-)

glad i could help. Jo d is the shit. Iv learned allot from him.

I used this program and my legs did get noticeably bigger. They also got allot stronger.

 

[leanbody]

What are your stats?

6-2"
215 lbs
51 y.o.
10%bf

I'll have to post my puny ass leg size later - can't do it at work...

glad i could help. Jo d is the shit. Iv learned allot from him.

I used this program and my legs did get noticeably bigger. They also got allot stronger.

SOLD! - It's in my phone ready to take to the gym!

 

[Kristofer68ss]

Klll them legz!!

 

[leanbody]

shock
Took it to the gym last night and did about 50% before i was wasted! LOL Those box squats are a killer - sick back pumps! - I should be feeling it tomorrow. I could barely walk after the lunges!

Kristofer - thanks - keep me accountable! Nice wheels in your avitar - just squats? or do you have a secret weapon for mass?


Leg Day

Box Squats (Low box knees at 90 degrees)
12 x 135
10x185
8x225
8x225
4x275 2 min rest 6x275

Nasty back pumps so did 10 mins crunches, bicep curls, etc.

Glute hamm raises
3 sets of 10; 1 set 6 burnt

Reverse hacks
10 x 2 plates
10x3 plates
10 x 3 plates
20 x 3 plates (rest pause at 15; then did last 5) brutal!

BB lunges in the smith machine
3 sets 25lb plates ea side
1 set 35lb plates ea side

Only 4 exercises but my legs were FRIED!I was going to do treadmill after, but couldn't take it....

did swimming cardio 35 mins this am in the pouring rain - felt great! esp on the knees.

 

[jackedandtanned]

Lol okay guys I know it wont be that dramatic, but I am totally focussing on legs for the next 6 weeks. It's all about growth and hypertrophy.

Changing up my exercises to avoid sore knees. Doing swimmin for card instead of t-mill. I'll work legs 2x a week with rest day after. Splitting hammies off with calves for their own day.


I decided to go to the mega Golds in downtown for leg day. They have about 3x the number of leg machines and setups so I can hit them from very different angles. I'm going to do legs 2x a week and see where that goes. I'm eating enuf food so if I kill em I should be able to make more progress.

Here is today's workoutSquats
10/135
8/225
8/285
7/315
6/315

Leg extensions
14/105
14/135
12/145
12/165
11/195 *14/90

45*super seated leg press
2 plates. 4 sets of 10 6

Power squat
2 plates x 12
3 plates z 10
4 plates z 10 x 2

Deads 10/135/2 sets .....too fried to do these- I hit the wall!

8 mins continuous abs:
decline crunches. Hanging Leg raises. Leg raises captains chair

Pm now and I have ice packs on my knees!

thats basically what i did (focus on legs) for the past 4-5 months bc b4 that i had none...lol....the rest is history..good luck bro !!and nice workout you have there...mine is very similar but i dont split them up...i do my whole leg's ...maybe thats why it takes almost 2 hours...haha

 

[jackedandtanned]

oh btw i just read that your 51 bro....that's awesome bro....you look great and train hard..ill be 38 tomorrow....if it weren't for wraps i couldn't ever go heavy...getting old and training for about 15 years and the sports and motocross wreaked havoc on my knees.

 

[leanbody]

oh btw i just read that your 51 bro....that's awesome bro....you look great and train hard..ill be 38 tomorrow....if it weren't for wraps i couldn't ever go heavy...getting old and training for about 15 years and the sports and motocross wreaked havoc on my knees.

38? just coming into your prime!!!! LOL I guess knees get everyone eventually - totally amazes me 'cause i used to be a runner and NEVER had any probs with knees...but then I weighed 170 and was still under warranty! I think the key is to figure out the work around so you can still do what you want to.

HB Dude!

 

[jackedandtanned]

38? just coming into your prime!!!! LOL I guess knees get everyone eventually - totally amazes me 'cause i used to be a runner and NEVER had any probs with knees...but then I weighed 170 and was still under warranty! I think the key is to figure out the work around so you can still do what you want to.

HB Dude!

its hereditary ....my dad just had both knees replaced so i have to be careful and like you said work around the problem exercises...up until 4-5 months ago when i 1st started to use knee wraps i couldn't even do squats with out my knees feeling they were going to pop right out...the wraps took care of that...wish i would thought of it earlier

 

[shockandawelifter]

its hereditary ....my dad just had both knees replaced so i have to be careful and like you said work around the problem exercises...up until 4-5 months ago when i 1st started to use knee wraps i couldn't even do squats with out my knees feeling they were going to pop right out...the wraps took care of that...wish i would thought of it earlier

wraps should only be used for your sets near 90% of your max. They can be counterproductive and make the knee weaker if you over use them. I had somewhat bothersome knees when i started lifting heavy. My knees dont bother me at all anymore.

 

[shockandawelifter]

shock
Took it to the gym last night and did about 50% before i was wasted! LOL Those box squats are a killer - sick back pumps! - I should be feeling it tomorrow. I could barely walk after the lunges!

Kristofer - thanks - keep me accountable! Nice wheels in your avitar - just squats? or do you have a secret weapon for mass?


Leg Day

Box Squats (Low box knees at 90 degrees)
12 x 135
10x185
8x225
8x225
4x275 2 min rest 6x275

Nasty back pumps so did 10 mins crunches, bicep curls, etc.

Glute hamm raises
3 sets of 10; 1 set 6 burnt

Reverse hacks
10 x 2 plates
10x3 plates
10 x 3 plates
20 x 3 plates (rest pause at 15; then did last 5) brutal!

BB lunges in the smith machine
3 sets 25lb plates ea side
1 set 35lb plates ea side

Only 4 exercises but my legs were FRIED!I was going to do treadmill after, but couldn't take it....

did swimming cardio 35 mins this am in the pouring rain - felt great! esp on the knees.

I know what exactly what your saying. i was walking funny for about 4 days after the first week. I bet i looked real funny. the speed skater squats and the ghr's are killer. are you using the ghr machine or doing ghetto ghr's?

make sure you sit back real far during the box squats, this will help engage your hamstrings. and dont sit on the box with all your weight.

this explanes it better:

Helpful box squat tip & incorporating Jim Wendler's 5/3/1 Program into the WS4SB template - DeFranco's Training

 

[shockandawelifter]

hows it going?

 

[leanbody]

hey shock
thanks for checking in - and for the box squat link. I remeber the thing about sitting back, but I thot the idea was to deload entirely for asecond and then get back up. I'mm have to check out the link. Anyways its going well, today was my rest day, but I decided to do just a few sets of box squats in the rack with bands. The bands basically make it a tiny bit easier at the botthom so I can go heavierand get more reps. I did 2 plates on a side and got 4 clean sets of 8-12 with my ass on the box and legs at a perfect 90degree angle. tomorrow is a rest day too and then Tuesday I am going to hammer my legs! Woot woot - I am excited.

I am pretty happy with my performance - 4 weeks out of my cycle now - so the extra test should be gone and its all me. My strength feels pretty good right now. I just need to get in some extra sleep and rest days.

 

[leanbody]

yo dudes
had a great workout this am

hack squats4 sets 10 x 1 plate ea side (warm up)

leg extensions
15 x 130
15x150
12x170
12x190
12x200

squats in a cage i went for high reps and perfect form, quick tempo - except for last 2 sets...slower and less perfect.
20x105
15x125
15x145
15x165
12x185
12x205
8x225

45* super leg press
4 sets 12 x 3 plates ea side

reverse hacks
15 x 3 plates ea side
12 x 3 plates
12x 3 plates

calves cool seated machine
4 sets w 1 plate ea side
2 sets w/ 2 plates ea side

35 mins cardio 2 hours later.

it was a great day - I felt I really hit my legs hard, and then got some nice stretching of the upper body with the swimming. plus it was sunny and one of the neighbor hood moms commented on my muscles - lol a little stroke
to the ol ego....

 

[shockandawelifter]

you ditched the program?

 

[leanbody]

you ditched the program?

No to be honest - i didn't start it yet - still just messing around with leg workouts. i got a few injuries to work around so for the moment i'm just going to do what doesn't hurt and makes my muscles sore.

plus i ended up working out next to this guy with fukkin HUGE quads so i stole his workout for the squats. It is the only time I have seen someone with huge ass quads and a totally normal (or underdeveloped) upper body, so i figured if he knows only ONE thing - it's working out quads - hahahaha - not very scientific, I know....

 

[shockandawelifter]

No to be honest - i didn't start it yet - still just messing around with leg workouts. i got a few injuries to work around so for the moment i'm just going to do what doesn't hurt and makes my muscles sore.

plus i ended up working out next to this guy with fukkin HUGE quads so i stole his workout for the squats. It is the only time I have seen someone with huge ass quads and a totally normal (or underdeveloped) upper body, so i figured if he knows only ONE thing - it's working out quads - hahahaha - not very scientific, I know....

what injuries do you have?