Tag Archives: Leg Workouts

Thursday – Leg Workout

  • High Bar Back Squat (ass-to-grass)
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 225 lbs x 5 reps
    • 255 lbs x 5 reps*
  • High Bar Back Squat (partial)
    • 325 lbs x 20 reps
  • Standing Calf Raise
    • 325 lbs, 2 sets x 20 reps
  • One-legged Dumbbell Calf Raise (left side only)
    • 25 lbs, 3 sets x 25 reps
  • Cable Crunch
    • 85 lbs, 5 sets x 15 reps

Comments:

* I was still able to pause for a few seconds on the bottom of the last rep. I am confident I can keep going up in weight but wonder if it is time to stitch to triples advancing for awhile and then start over again at 260 lbs for five later. There is such a thing as a greedy algorithm and I don’t want to overextend myself and stop going up in weight or in reps each consecutive workout.

Wednesday – Leg Workout

  • High Bar Back Squat (ass-to-grass)*
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 225 lbs x 5 reps
    • 250 lbs x 5 reps
  • High Bar Back Squat (partial)
    • 300 lbs x 20 reps
  • Standing Calf Raise
    • 300 lbs, 2 sets x 25 reps
  • One-legged Dumbbell Calf Raise (left side only)
    • 25 lbs, 3 sets x 25 reps
  • Incline Sit-ups
    • 5 sets x 20 reps

Comments:

* Several of the reps I did were paused. I even paused on the last rep of my final set using 250 lbs. I know this doesn’t seem like a lot of weight to handle but there is absolutely nothing I can do to make this exercise harder. If I were to switch to a low bar back squat and use a shallow depth I probably could handle 350 lbs for the same amount of reps. However, my goal is to build the lower quads and there probably isn’t a better exercise to do this with the exception of front squats.

Tuesday – Leg Workout

  • High Bar Back Squat (ass-to-grass)
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7  reps
    • 235 lbs x 5 reps
  • High Bar Back Squat (partial)
    • 275 lbs x 20 reps
  • RDL (w/ straps)
    • 135 lbs x 15 reps
    • 205 lbs x 12 reps
    • 255 lbs x 7 reps
    • 275 lbs x 5 reps
    • 295 lbs x 3 reps
  • Standing Calf Raise
    • 275 lbs, 2 sets x 25 reps
  • One-legged Dumbbell Calf Raise (left side only)*
    • 25 lbs, 3 sets x 25 reps
  • Incline Sit-ups
    • 5 sets x 15 reps

Comments:

* My left calf measures about 1/2 smaller than my right so I decided to devote a little attention to this area to bring it up to par.