Thursday's Leg Routine:
Thursday, Day two of my leg routine. Today is calves and hams. Like I said before, I split quads and hams because I work each of them way too hard and too long to do both the same day. Calves I do both days however. A high-volume day, followed by a low volume day 48 to 72 hours later (my definition of low volume may not be everyone else's definition of low volume by the way).
Calves
Calf / toe presses on Hammer Strength Uni-Lateral Leg Press machine, second iteration. This is two extended drop-sets, again with a plate arrangement that would allow me to drop-set the weight quickly and easily as needed, in increments of 5 or 10 lbs depending on how strong or fatigued I felt during the exercise.
A1 Toe press, individual leg - 10 reps each leg, alternate all the way to 100 reps. This means 10 mini-sets of 10; 10 reps, one leg/calf resting while the other leg is working then switch and 10 reps on the other calf. Drop weight in 5 lbs increments all the way to 10 sets of 10 reps each leg. Again, remember not to sacrifice repetitions for weight. The repetitions and good form are key here more so than the extra 5 lbs each mini-set. After this drop-set was done, I assisted my workout partner through his drop sets (which took about 5 min or so) and then repeated this exercise a second time.
Hamstrings
6-12-25 routine.
Leg curls on Hammer Strength free weight leg biceps machine, (I'm not trying to advocate for Hammer Strength, it's just what was available in the gym I was using in the Middle East at the time).
6 reps, leg curls (weight should be such that this is a 6 Rep Max or nearly so)
Rest 10 seconds
12 reps, Semi-stiff legged dead-lifts (weight should be such that this is a 12 Rep Max or nearly so)
Rest 10 seconds
25 reps, reverse hyper-extensions (bodyweight so far has been sufficient)
Rest 2 minutes and repeat for a total of four multi-sets.
The information I post here is to document my progress in one central location for my own benefit and the benefit of others who may be interested in progressive techniques and routines. If you can use the info great. If not thanks for visiting anyway.
Regards,
J
Thursday, Day two of my leg routine. Today is calves and hams. Like I said before, I split quads and hams because I work each of them way too hard and too long to do both the same day. Calves I do both days however. A high-volume day, followed by a low volume day 48 to 72 hours later (my definition of low volume may not be everyone else's definition of low volume by the way).
Calves
Calf / toe presses on Hammer Strength Uni-Lateral Leg Press machine, second iteration. This is two extended drop-sets, again with a plate arrangement that would allow me to drop-set the weight quickly and easily as needed, in increments of 5 or 10 lbs depending on how strong or fatigued I felt during the exercise.
A1 Toe press, individual leg - 10 reps each leg, alternate all the way to 100 reps. This means 10 mini-sets of 10; 10 reps, one leg/calf resting while the other leg is working then switch and 10 reps on the other calf. Drop weight in 5 lbs increments all the way to 10 sets of 10 reps each leg. Again, remember not to sacrifice repetitions for weight. The repetitions and good form are key here more so than the extra 5 lbs each mini-set. After this drop-set was done, I assisted my workout partner through his drop sets (which took about 5 min or so) and then repeated this exercise a second time.
Hamstrings
6-12-25 routine.
Leg curls on Hammer Strength free weight leg biceps machine, (I'm not trying to advocate for Hammer Strength, it's just what was available in the gym I was using in the Middle East at the time).
6 reps, leg curls (weight should be such that this is a 6 Rep Max or nearly so)
Rest 10 seconds
12 reps, Semi-stiff legged dead-lifts (weight should be such that this is a 12 Rep Max or nearly so)
Rest 10 seconds
25 reps, reverse hyper-extensions (bodyweight so far has been sufficient)
Rest 2 minutes and repeat for a total of four multi-sets.
The information I post here is to document my progress in one central location for my own benefit and the benefit of others who may be interested in progressive techniques and routines. If you can use the info great. If not thanks for visiting anyway.
Regards,
J
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