Boosting Legs
Took a good luck at my quads while doing leg extensions this morning and saw some great definition, but not enough wideness and mass.
For lower-back reasons, I’m staying away from barbell squats–they compress the spine way too much and leave room for sideways motion.
So, I’m going to focus on heavy leg presses for a month: alternating static contraction holds on the machine leg press, with plate-loaded leg presses starting with knees at chest.
Today I got to 450# for 20 seconds static hold on the machine leg press, which I could feel in my glutes.
Lying leg curls are a good change from my usual seated leg curls for hamstrings. I did 3 sets of 10 at 90#, 110#, and 130#. Totally different feeling than the seated version.
Then single-legged calf toe press — high reps, at 20 x 70# twice in each leg.
Finished off with bodyweight back extensions for two sets of 10, interspersed with end-of-bench knee-ups, 2 sets of 15. I like those because I can feel my lower abs totally tighten with each pull-in.
Also did 8 wide chins, then 3 follow-ups. Goal is still to hit 10 wide chins by November 1.
