You Might Want To Borrow A Walker For Getting Around The Next Day

This week, my frequent leg day training partner TJ and I mixed it up from the more typical leg workout.  We did something right as the soreness has been around for two days.  Rather than use a more traditional routine (3 or 4 sets of various exercises, 8-15 rep range), this workout used lighter weight and a lot of volume: five exercises, each with five sets of increasing reps (10 reps for the first set, 20 for the second, 30 for the third, 40 for the fourth, and 50 for the last set).  Here is the log from that workout:

  • Barbell Squat — 225 lbs x 10 reps, 225×20, 185×30, 185×40, 135×50
  • Seated Leg Curl — 100×10, 100×20, 100×30, 100×40, 100×50
  • Seated Leg Extension — 120×10, 120×20, 120×30, 120×40, 120×50
  • Leg Press — 440×10, 440×20, 440×30, 440×40, 440×50
  • Vertical Leg Press — 180×10, 180×20, 270×30, 270×40, 360×50

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Of course, adjust the weights to your strength level.  Squats in the 20-50 rep range will give your lungs a workout as well.  Do those in a rack with a spotter since they become really tough to do. If looking to mix up your routine, give this a try.

 

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