WEDNESDAY - LEGS
I had decided that I was going all out on legs today. I have been slacking some in the leg workouts so I told myself it was time to get my stuff together. Today I didn’t go for a ton of weight. I was concentrating more on sculpting the quads and calves more than setting any personal records. Today I was concentrating on the teardrop muscle in the quad (or whatever the proper name for that thing is).
I was going to start with a pre-exhaust move (leg extensions) followed by leg presses but some guy was hogging the machine so I adjusted accordingly. I started off with a couple of sets of squats (bar, then 135 for 15 reps) then went straight to leg presses.
Leg Press – 8 plates @ 15 for 2 sets, 10 plates at 10 for 2 sets (toes pointed in on all 4)
DB Step-ups – 4 sets of 12 reps with 45’s in each hand. I could have done more weight here but my grip was off today. I had to use straps on the last two sets.
Leg Extensions – 20 @ 100 for 2 sets and 20 @ 110 for 2 sets (toes in on all 4)
Standing Single Leg Curls – 15 @ 50, 12 @ 75, 12 @ 75 and 10 @ 80
Standing Calf Raises – 12 @ 230, 12 @ 250, 10 @ 300, 10 @ 300
Abs – 80 decline crunches (with 35# plate on chest) and 50 side crunches on each side.
No cardio after that workout. Spent a few minutes in the sauna doing body weight squats and then hit the whirlpool for about 10 minutes to prevent a little pain down the road. I followed that with a PWO drink of RecoverX and then went home and ate a chicken breast and baked potato.
Tomorrow is delts, abs and hopefully some cardio.
March 31, 2007 at 7:51 am
i think its called vastis medialis. that s a nice looking workout. i’m sure you’re legs were sore regardless of hitting the suana