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Unread 11-27-2012, 08:40 PM   #1685
Sokar
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Join Date: Nov 2012
Posts: 58
Today was leg day! Took it easy due to illness last week, I never am quite up to par 1st week back. So I worked around my 70% max today with legs. Warmed up with 4 sets of leg extensions due to the cold weather, wanted to get the knee joints ready for squatting.

warm up leg extensions
15x75lbs
15x105
15x150
15x180

Squats
15x135
12x185
8x225
3x275
3x315
4 sets of 3x345

Leg Press
10x400
10x490
4 sets 10x600

Lying Hamstring curls
6 sets of 12 at 40,55,70,85x3

Normally I do hamstrings on another day to really focus on beating them up but had to kill time, someone was on the leg extension.

Back to Leg Extension to finish with holds
5 sets at 150 for 12-15 reps doing holds for 5-10 seconds each randomly throughout with long holds on the last rep til my legs are shaking.

This is a very light routine except maybe squats, I could have gone up but decided to side with caution due to being at a diminished capacity.
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