Lower Body Workout 09/01/14

It's been a while  since I have posted a workout. I've been in the gym. Just a lot going on and it's keep my fat fingers from posting.

I have written a few thing you may want to check out...

• A Question From You... Do I need to kill myself in the gym to see results?
• This getting in shape thing isn't working. Time to give up.

Lower Body Workout

1. Box Squats - 10x3 w/ pause... Done on the minute. Gave about 45 seconds rest for each set.
2. Elevated Reverse Lunge - 4x5... Did all the reps on one leg before doing the next.
3. Leg Curls - 4x10... Done with a single leg. Went from one leg to the next until all the reps were done.
4. Leg Extension - 4x15... Same as curls
5. RDL - 3x12... Superseted with roll outs
6. Swiss Ball Ab Roll Outs - 4x12... Superseted with RDLs

Finished with a 10 minute walk on the treadmill. Went just over a 1/2 mile at a steep incline.

Todays Workout - Lower and Biceps Exercises 04/20/10

This is a deload week so I took things easy.

Clean to front squat:  3x5
Deadlift Snatch Grip:  5x5
Step Up:  3x5
DB Biceps Curls: 2x20
DB Single Leg RDL: 3x6
EZ Bar Curls: 3x8

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My Lower Body Workout - 04/13/2010

My workout for today was as follows:

Hang Snatch: 3x2
Deadlift: x3, x3, x5, x3, x max
Step Up: 3x5
RDL: 3x12
Barbell Curls: 3x8
Preacher Curls: 2x12

The weight increased for ever set with the exception of RDL's and Preacher Curls.

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My Lower Body Workout - 04/06/2010

Today was a lower body workout.

Hang Snatch - 4x4
Deadlift - 2x5, 3x3
Step Up - 3x6
RDL - 3x10
Barbell Curls - 3x10
Preacher Curls, drop set - 3x12

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Lower Body Leg Day ~ My Workout 01/22/10

With this program I am trying to get both bigger and stronger from my gym workouts. Today I was a little tired but things went OK anyway.

This week I did not push it. I hit my numbers and said ok. Past weeks I would burn out on the last set. What that did was basically but me at a rep max everyday. I think that took a toll on me and restricted gains because I was not fully recovered. By the time week 3 came around for the 1rm I did not have much left. I am not sure how I will change this but I will do so net time around the 5-3-1 program.

This is what I did today

I did not include the warm up weights today in my posting, but I did build up.

Hang Snatch: did not do today
Deadlifts: 405x3, 455x3, 475x3
Rear Foot Up Split Squat: 3 - 170x5
Good Mornings: 3 - 175x8

Also did a few preacher curls to finish things off. Not my best week of training. I plan on getting some good sleep next week and get back on track.

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Lower Body Workout - 01/19/10

Leg Workout

This is what I did today

Hang Clean: 135x4, 2 - 175x4, 195x4, 220x3, 240x2, 260x1, 2- 280x1 missed both times
front Squat: 130x5, 175x5, 195x5, 220x3, 2 - 250x3
RDL: 3 - 195x8

That was it for today not very much volume, just did not have it in me today. Could have been the hang cleans, going heavy on them can take a bit out of the nervous system. Hope I turn things around Friday and pull some good weight on deadlifts.

Click below to see all the new muscle building, diet and fitness tips.

New Site:
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Lower Body Leg Day ~ My Workout 01/15/10

Believe it or not I am still sore from my workout on Tuesday. The glutes and hamstrings are tight, well at least I did not have to squat.

This is what I did today

Hang Snatch: 2 - 135x4, 2 - 155x4, 2 - 175x2
Deadlifts: 3 - 450x5
Rear Foot Up Split Squat: 3 - 130x8
Good Mornings: 3 - 135x8

This was a great lower body workout. I suggest you give it a try. Your entire lower body will be on fire and you will be on your way to getting stronger and bigger in the gym.

Click below to see all the new muscle building, weight loss and fitness tips.

New Site:
== > Men's Fitness and More at http://www.mensfitnessandmore.com

Lower Body Workout - Building stronger legs 12/18/09

Things did not go so well today, I did not hit the numbers I was looking for. For some reason I just could not pull it off the floor. Based on my numbers from last week I should have been able to hit it easily. Next week I hope to do better.

Here is what I did for my workout on Friday:

Trap bar deadlift
Rear Foot Elevated Split Squat
Good Mornings
Shrugs

DB Hammer Curls
21's

My Workout - Lower Body, 12/08/09

Today is a rest day. This is what I did yesterday. It was a lower body day and back to 5's for the core lifts and a max out set for back squats.

Back Squat: 5, 5, 3, 5, 5, last set is max reps
Front Squat: 3x5
Single Leg Hoist Leg Press: 3x8
RDL: x10, x8 x5

Below you can see me in a short clip on the Hoist leg press. Take note that on the right leg my hips come off the bench, this is not how it should be. Just because I am lying down and on a machine does not meant that a rounded back is allowed. I can see I need lots of mobility work so expect to see some foam rolling, and stretching in my near future.

Leg Workout - 12/01/09 - My Lower Body Workout

Today was a max effort day fir the lower body. It was not a true max effort as I did not go to failure, I did not want to miss a lift. I did as much as I thought I could with a tinny bit left.

1. Squat: x5, x5, x3, x3, 3x1
2. Front squat: 4x1
3.a RDL: 4x6
4.a Weighted Hyper extensions: 3x10
4.b Biceps Preacher Curls: 5x8

My Workout Leg Training - 11/26/09

Before I go and eat lots of turkey this afternoon I got in my leg workout. I have friends coming into town so I will be taking the weekend off so my workouts have been pushed forward one day. This made a big difference in today's lift. Normally I would have an extra days rest between leg workouts but as it stands now my last leg day was Tuesday. Today was tough, maybe the toughest leg workout I have ever done. Here is what I did to make my legs grow big and strong.

Leg Workout - Lower body strength and muscle growth

1. Deadlifts: 5x3, last set is a burnout
2. Bulgarian Split Squat: 3x10 per leg - this is what did me in
3.a Good Mornings - 3x10
3.b Shrugs: 3x10
4. Glute Hams - 3x5

Short but very effective, still feel weak in the knees.

My Lower Body Workout 11/24/09 - Leg Workout

Leg Day

Here is what I did today
1. Squat: x5, x5, x3, x3, xMax reps
2. Front squat: 3x3
3.a Leg Ext: 3x10
superseted with
3.b Leg Curls: 5x10
4.a Weighted Hyper extensions: 3x10
4.b Biceps Preacher Curls: 5x10
5. Ab circuit

Still need to make a few changes, add an Olympic lift and get rid of the extensions. Maybe add in a single leg movement into the mix.

My Workout 11/17/09 - Leg Workout

I know I have to get my act together when it comes to my posts. I have been slack at posts but promise to pick it up.

My new workout program is a mix of getting big, and getting strong. I have never tried a program like this before so it should be interesting. I will track my weight and strength to see if I get any bigger or stronger.


Today was a leg day, the second day in a new cycle.
Here is what I did today
1. Squat: x3, x3, x5, x5, xMax reps
2. Front squat: 3x5
3.a Leg Ext: 3x12
superseted with
3.b Leg Curls: 5x12
4.a Hyper extensions: 3x12
4.b Biceps Preacher Curls: 5x12
5. Ab circuit

I think i will make some changes next week. I do not like leg curls or leg extensions so i will take those out. I am not even sure what they are doing in there. The second chance will be to add an Olympic lift in there as the first exercise.

That was day 2 of my new workout program to boos size and strength.

My Workout - LegTraining 04-15-09

Leg Workout

On Wednesday I did legs

Hang Cleans: 5x3
Squat: 5x5
Front Squat: x12, x10, x8
Russian Leans: 3x5
Bulgurian Split Squats: 2x5
Single Leg Hypers: 2x5

I started with hang cleans and changed the program slightly as I did a max on the last set. I ended with 240 for 6 reps, that was a max for the day I just could not get 7.

Next was squatting. I wanted to work on technique so I kept it light. The front squats were a different story. Each set was close to failure, I would add weight and drop the reps.

The split squats and hypers were done as a super set. It was one tough workout.

My Workout - LegTraining 04-08-09

Leg Workout

This is from Wednesday

Hang Clean: 5x3 finished w/ 220
Squat: 5x3 finished w/315
RDL: 3x8 @ 225
Glute ham Raise: 3x8

My Workout - 03/25/09

Lower Body Workout

I still am in a hypertrophy phase. That means lots of reps and lots of volume. Not my choice of workouts but I am not desiging them. I am working out with a friend and this is his design. This phase is close to an en, next will be a 4 day split.

Hang Power Clean: 5x3, Last 2 sets were at 235lbs

Squat: 5x3, all sets were at 340lbs
Front Squat: 4x3, at 240lbs
Russian Leans: 2x5
Manual resisted Hamstring curls: 2x10, these suck, give them a try sometime.
RDL: 3x5 at 265lbs

Tomorrow I will be away so I will not have a chance to update my workouts. I will still get 2 workouts in but will not start logging again until Tuesday. Have a good weekend and stay strong.

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Grounded Personal Training and Sports performance

Looking for a fitness trainer in Atlanta, look me up.

My Workout - Phase II Week A Day 1

Weight Training Journal

My Workout

Weight Lifting Journal for Wednesday

DB Snatch: Worked my way up to 105
Deadlift: 3 - 435 x 1, 3 - 355 x4
Front Squat: 5 - 155 x 5
Lunge: 5 - 185 x 5
TRX Hamstring Curls: 3 - BW x 10
Pistol Squats: 3 - BW x 8

The front squats were a break and practice. The lunges were going to be tough so I thought a chance to catch my breath and work on my flexibility and technique was a good transition.

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

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Working the backside ~ 07/21

Back Side Workout

Weight Training Journal For Saturday


Lunge
Lunged onto a 6" box
3 - 135 x 6
First time onto a box so I went a little lighter than normal

RDL
3 - 335 x 6
HARD

Learn more about the RDL

Chins
3- 45 x 4

Pull Down Behind the Head
3- 170 x 8

DB Bent over Rows
3 - 80 x 6

Bicep Curls
monster drop set
135 x3, 125 x3, 115 x3, 105 x6, 95 x3

Rear Delts
reverse peck deck
3 - 50 x 12

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

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Legs - Week A1

Weight Training Journal


Weight Lifting Journal for Tuesday


Deadlift
5 - 385 x 5
Rest ~ 2:00
After 3 sets I had to drop down to 365.

Box Squats
5 - 155 x 8
Rest ~ 1:00
I used 3 aerobics risers for my box so they were plenty low.
I have a problem in the hole of my my squat so I will be doing lots of these over the next while.
I am also hoping these will help with my poor flexibility.

Leg Press
3 - 230 x 6
Rest ~ one leg to the next
These were single legs.

Swiss Ball Hamstring Curls
Rest ~ one leg to the next
These were single legs.

I am not all that happy with my deadlifts but felt good about the rest of the workout. I plan on lots of deadlifts in the coming months.

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

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Hypertorphy ~ Week 3 - Legs

Weight Training Journal

Legs - Hypertrophy

Weight Lifting Journal

Squats
5 - 245 x 10
Rest ~ 1:30

Sumo Deadlift
5 - 315 x 10
Rest ~ 1:30

Reverse Lunges
3 - 135 x 10/leg

Kneeling Leg Curls
3 - 45 x 12
Rest ~ :45
These were single leg.

Good Mornings
3 - 135 x 10
Rest ~ :45

RDL
3 - 135 x 10
Theses were to stretch things out.

Today is tough. Next week I plan to up the weight and lower the reps but I am not sure if I can take it. Squats and Dead lifts are just too much. I think I will cut the sets for those or do one of the exercises then do the other the following week.


All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
bodybuilding weight training powerlifting


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