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  1. #61
    Senior Member gregger's Avatar
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    A bit of legs today... Grow dang it!!

    One Legged Leg Press 333.33
    Set 1 : 90x12
    Set 2 : 180x12
    Set 3 : 230x10
    Set 4 : 250x10
    |
    Romanian Dead Lift 259.67
    Set 1 : 135x8
    Set 2 : 185x8
    Set 3 : 205x8
    |
    Kettlebell Sumo Squat 125
    Set 1 : 65x20
    Set 2 : 75x20
    Set 3 : 75x20
    |
    fitness ball leg curls
    Set 1 : 16
    Set 2 : 16
    Set 3 : 16
    |
    Bodyweight Standing Calf Raise 25
    Set 1 : 25 Laps/Reps
    Set 2 : 25 Laps/Reps
    Set 3 : 25 Laps/Reps
    Set 4 : 25 Laps/Reps

  2. #62
    Senior Member gregger's Avatar
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    Ahhh... Finally Friday!
    You know what it is...

    Close Grip EZ-Bar Curl 126.67
    Set 1 : 75x12
    Set 2 : 95x10
    Set 3 : 95x10
    Set 4 : 45x20
    |
    Barbell Close Grip Bench Press 234.33
    Set 1 : 135x12
    Set 2 : 155x12
    Set 3 : 185x8
    |
    Wide Grip Cable Curl 126
    Set 1 : 50x15
    Set 2 : 70x15
    Set 3 : 90x12
    |
    Standing Reverse Grip Cable Tricep PD 146.67
    Set 1 : 70x12
    Set 2 : 90x12
    Set 3 : 110x10
    supersetted with
    Cable Neutral Ball Grip One Arm PD 40
    Set 1 : 30x10
    Set 2 : 30x10
    Set 3 : 30x10
    |
    Hammer Curls 53.33
    Set 1 : 25x15
    Set 2 : 35x12
    Set 3 : 40x10
    |
    Bodyweight Dips
    Set 1 : 15
    Set 2 : 15
    Last edited by gregger; 07-26-2013 at 06:02 PM.

  3. #63
    Experienced Member phil_goodman's Avatar
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    Austin TX
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    Hello gregger, I'm Phil, age 49, 145 lbs., and I too say "take that youngsters". Keep up the good work sir! Friday is a lower split for me (I do a 2/2 upper-lower) and I'm trying to get my legs to grow too. My upper body has pretty-much plateau-ed for the last year.

    Arching Overhead Dumbbell Exercise Ball Crunch
    Set 1 : 15.0x25
    Set 2 : 15.0x14
    Set 3 : 15.0x13
    |
    Leg Press
    Set 1 : 140.0x25
    Set 2 : 230.0x15
    Set 3 : 250.0x19
    Set 4 : 230.0x12
    Set 5 : 140.0x20
    |
    Dumbbell Lunges
    Set 1 : 65.0x11
    Set 2 : 65.0x9
    Set 3 : 65.0x10
    |
    Hack Squat
    Set 1 : 90.0x11
    Set 2 : 90.0x12
    Set 3 : 90.0x12
    |
    Back, Glute, Hamstring Extensions - Hyperextensions
    Set 1 : 35.0x11
    Set 2 : 35.0x10
    Set 3 : 35.0x9
    |
    Lying Leg Curls
    Set 1 : 125.0x10
    Set 2 : 125.0x10
    Set 3 : 110.0x10
    |
    Dumbbell Stiff Leg Deadlift
    Set 1 : 100.0x10
    Set 2 : 100.0x10
    Set 3 : 100.0x8
    |
    Seated Calf Raise
    Set 1 : 80.0x34
    Set 2 : 105.0x14
    Set 3 : 105.0x13
    |
    Air Bike
    Set 1 : 27 Laps/Reps
    Set 2 : 15 Laps/Reps
    Set 3 : 13 Laps/Reps

    I do 60 seconds rest between sets, and I don't have to do any pure cardio (I'm a ridiculous stickler when it comes to diet though).
    Last edited by phil_goodman; 07-26-2013 at 06:41 PM.

  4. #64
    Senior Member gregger's Avatar
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    "...and I'm trying to get my legs to grow too..."

    Phil, I've been throwing in a lot of single leg presses and leg presses with feet close to together!
    These will help build that outer quad and give your leg some shape!

    Greg

  5. #65
    Experienced Member phil_goodman's Avatar
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    Thanks for the tip sir. I've been doing pyramid sets of leg presses, but with the standard shoulder-width stance. I'll work in some narrow stance as well. And single leg too. I need all the help I can get, because I just can't do barbell squats -- I always end-up hurting myself.

    Phil

  6. #66
    Senior Member gregger's Avatar
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    Phil, when doing single leg presses on a leg press machine turn your foot slightly outwards, you want your knee to come into your armpit more rather than your chest! This will help give you more range of motion...

    When doing close feet presses on the leg press machine. keep your feet higher on the plate and think about driving through the heels.

  7. #67
    Experienced Member phil_goodman's Avatar
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    I always have my toes off of the plate, and press with my heels. Do you do your single leg presses on the tilted-back machine, or the sitting upright one?

  8. #68
    Senior Member gregger's Avatar
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    Tilted back...

  9. #69
    Experienced Member phil_goodman's Avatar
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    Thanks, I'll be incorporating your advice this weekend. Have a good one, sir.

  10. #70
    Senior Member gregger's Avatar
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    Phil, if you're looking in... How did you fair on that variation?

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