my workout Lower Body 02/08/11

My Lower Body Workout

Today reinforced just how importan sleep is to your workouts and success in the gym.

Last night I had trouble sleeping, only got 3 to 4 hours of sleep.  I am up most days by 5AM so I have to get to bed early.  Well I find Mondays hard as I tend to wake later on weekends and am not tired come Monday night.  Well I took a little trip this weekend and made it a 4 day holiday for myself.  Needless to say I did not keep the best hours.

So today was to be a max effort day.  Next week is a deload then back to 2 weeks build up again before my next max effort week.

Hang cleans
Squats
Good Mornings
Russian leans
Dragon Flys

There you have it.  Todays lower body workout.  Sorry to say I did not hit my numbers.  I have legs again on Friday where I expect to be fresh and hit them hard to make up for today.

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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 - 04/06/2010

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

If you are looking for bring up a  Particular Body Part I suggest you take a look at Jeff's specialization program, just click the link below. Just program will help any body part get bigger and stronger working out in the gym.

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.

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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.

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How To LOVE Training Your Legs!

I am about to go train my legs myself and needed a little pep talk and this article by Jeff did the job, enjoy.

Hate training legs?

Don’t worry – you’re not alone.

Training legs is tough – the most grueling of all specialized muscle training – and let’s face it…who the hell stands in front of the bathroom mirror flexing their quadriceps?

Look, we’d all LOVE to work on those muscles we know will show off the best on the beach this summer.

And that’s EXACTLY why you should be putting a renewed interest in your leg development.

Let me explain…While you may think you can build your chest and arms up so big no one will ever notice the toothpicks you’re carrying them around on, what people are REALLY thinking is “Man, big upper body but look how skinny his legs look!”.

It’s unfortunate that the bigger you get in one area of your body, the smaller it can make other areas look, and that’s where people will focus their attention.

Therefore, building your legs will actually draw MORE attention to your bulging biceps!

Ok, so now that I’ve appealed to your “ego” on the benefit of training your legs, how about a few pointers on making the most of this “necessary evil”?

How To LOVE Training Your Legs!

Whether you like or dislike something…ANYTHING…is really all in your head.

And since we look forward to doing things we enjoy, it’s worth it to reevaluate your “attitude” on exercising your legs.

As soon as you get out of bed in the morning, instead of saying to yourself “Damn…I don’t feel like working my legs today.”, replace it with “YES! It’s leg day!”.

You may not mean it when you first say it, but I promise you that repeated affirmation of your leg exercises as being something you long for, will “program” your brain to actually look forward to this day!

It’s NOT “Leg Day”…It’s “TESTOSTERONE Day”!

Remember, since your legs are such a large muscle group, training them has a MUCH larger effect on anabolic (muscle-building) hormones.

In fact, the Barbell Squat, while being one of the “hardest” and most excruciating exercises, is actually the best overall exercise for skyrocketing testosterone levels in the body.

This is one of the reason why I had my “Hardgainer Lab Rats” train with squats every other workout…

…the hormone boost they got helped skyrocket their mass gains to build muscle when all other training programs had FAILED!

(BTW…you can see their amazing “before & after” pictures at HardgainerProjectX

Bottom line…

DON’T think about the pain of doing squats or other leg exercises…think of the PLEASURE of what all that testosterone gushing through your body is going to bring in the way of overall muscle growth, fat loss, and sexual desire!

My Lower Body Workout - 12/11/09

As you can see from the post title today was a lower body workout. Not a lot of exercises but some good bang for your buck exercises. I know I am sore and tight so there are a few things I have to do. Tonight I am going to soak in the tub, foam roll and stretch.


In my quest to get bigger and stronger leg training plays a major role. If you are looking to build bigger legs give this workout a try.

Today's leg workout consisted of the following:

1. Trap bar Deadlifts: a few warm up sets of 5's and 3's then 2x5, 1x max reps
2. Split Squat: 3x8 Rear foot on bench
3. RDL: 3x8
4. Shrugs: 3x8
5. Caron Combo: 2 sets
6. DB Incline Curl: 3x8

I think I will try to add some Olympic lifting into the mix too. It may be hard but I can not let it slip away. I am not all that good of an Olympic lifter so to spend too much time away from it is not a good idea.

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.

I own and operate a private training studio in Atlanta GA,
Grounded Personal Training and Sports performance

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

My Workout - Phase III ~ Week B Day 1

Weight Training Journal

My Workout

Weight Lifting Journal for Wednesday

Deadlifts: singles - 405 x 7 with 90 sec rest
TRX Pistol Squat: 3 - BW x 5
TRX Lateral Lunge: 3 - BW x 5
Pull Throughs: 3 - 150 x 10

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

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Short but tough weight training leg workout

mass building for bodybuilding and powerlifting

I want to pass along my leg routine I did yesterday. The weight lifting session only lasted thirty minutes and my legs are dead today. We wanted to give the lower back a break but hit the legs hard so we decided to go light on the squats and kill ourselves on the leg press. Because your back is supported when on the leg press the stress to the back is cut considerably. EMG test have shown that the stresses on the lower back are reduced by about 80% as compared to a squat.

Like squatting the leg press emphasizes your quads. The outer quadriceps or vastus lateralus get hit peculiar hard. Keep one thing in mind when press, do not round your back.



After a good warm up it was time to get to work.

The first two sets are just warm-up.
1 - Leg press 20 X 400 to squat 135 x 5
2 - Leg press 15 X 400 to squat 135 x 5

Working sets
3 - Leg press 15 X 490 to squat 135 x 25
4 - Leg press 10 X 580 to squat 135 x 25
5 - Leg press 10 X 670 to squat 135 x 25
6 - Leg press 5 X 750 to squat 135 x 25
7 - Leg press max X 840 to squat 135 x 25

Leg press to squat was a superset without breaks. the break between sets was approximately 2 minutes, though it seemed like 2 seconds. Booth exercises were done without locking out or pauses at the top or bottom, and were done as deep as possible.

The draw back to the leg press is that it does not quite hit the glutes or hamstrings like the squat does. Because of this we added in 3 sets of seated leg curls superseted with straight leg deadlifts. The curls were heavy and the SLDL were light and slow to get a good stretch in the hams.

There you have just 30 minutes and to dead wheels. Any questions or coments just drop me a line.

All the best in your weight training programs
Jason

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