been having some awesome workouts this week and today especially was pretty severe!!!
Leg extensions (one leg at a time) - 50lbs x 30 reps x 3 sets
this is just to get the blood flowing.. I do not currently use extensions as an actual lift right now
135 x 20
225 x 10
275 x 10
315 x 6, 225 x 10, 135 x 20 (puke)... not really but damn close!
I do these one leg at a time for a set then switch out. The reason is because I don't have a clear path in the gym to just walk.
(note: each rep the knee touches the ground)
125 x 15 (legs are fucking shot from squats lol)
125 x 10
125 x 10
Leg Curls: (also done one leg at a time)
85 x 20
105 x 16
105 x 16 (OMFG had to wait a little bit before using the next leg on these because it was painful. I go very slow on these!)
Calf Machine: this thing is sick!!! Can't really explain how it's set up but know it does allow a great stretch!!! I do calves a very particular way because throwing a lot of weight on and repping it out just wasn't doing shit for them. Here is the way that has actually made progress. (i do these one leg at a time too) I push to full lock out and slooowwwly retract with about a 5 count until I reach the full stretch of the calf and hold for 10 - 15 seconds (it burns!), repeat!!! Just get as many as possible it's KILLER! There's another twist to these as well but I'll save that for the next time I hit calves... which is Saturday! hahahaha
Weighted Hyper Extensions:
45 x alot
25 x alot
BW x too many!
Lol I don't count these, I just go until my back is beyond pumped and it's hard to walk. LOL yes hard to walk because of a back pump, anyone who has experienced this will understand
That's one type of leg day for me
Basic yet effective!