My First Leg Workout

[wevie]

Well, I finally did it. Work my legs for the first time since I started back lifting and getting is shape.

This is what I did.

Squats

65lbs x 12
85lbs x 10
85lbs x 10
85lbs x 10

Leg Extensions

50lbs x 12
65lbs x 12
75lbs x 10
85lbs x 10

Toe Raises

85lbs x 12
85lbs x 12
85lbs x 12
85lbs x 12

I thought for sure on the squats the weight would be very light but it was not that light at all. I could have maybe used a little more weight but not much. The tow raises were way too light but as I have said before, I am at home so with what I have I think it will be unsafe to try to do a lot of weight.

When I was lifting 15 years ago, I was working out with around 200 pounds doing squats. It's hard to believe that I am not even at half that now. If I had to guess, I would say it will go up kinda fast though.

My weight bench does extend up so that helps.

I think I will start working legs once a week on Sat. or Sun. I will do those three lifts and add dead lifts to that as well.

Any thoughts or suggestions?

[swanso5]

i'd rather you spread the stress out over 2 or 3 days so efficciency stays high but you're going for a "leg day" then do this:

squats 4 x 6
deads 2 x 12

* whichever you find the hardest thechnique wise do for 4 x 6 so you do more reps when you're fresh

single leg variation - split squat, reverse lunge or step up 3 x 8

i'd also add a core pairing too for more overall volume for this day or you could pair core with the 2 x 12 squat or deadlift and the single leg exercise

calves are a waste of time and throw the leg extension part in the shredder or that's where your knees will end up

www.uponlinetraining.com

[wevie]

i'd rather you spread the stress out over 2 or 3 days so efficciency stays high but you're going for a "leg day" then do this:

squats 4 x 6
deads 2 x 12

* whichever you find the hardest thechnique wise do for 4 x 6 so you do more reps when you're fresh

single leg variation - split squat, reverse lunge or step up 3 x 8

i'd also add a core pairing too for more overall volume for this day or you could pair core with the 2 x 12 squat or deadlift and the single leg exercise

calves are a waste of time and throw the leg extension part in the shredder or that's where your knees will end up

www.uponlinetraining.com

I cannot lift heavy at home so 4 x 6 is something I cannot do. Besides, that is not enough reps.

Calves is a muscle so if I want to work them it is not a waste of time.

I do plan to add deadlifts to the workout on this day.

[Packard]

You're going to be sore the next day.

Start out with 3 - 4 sets total the first workout and add a set or two each week.

Nothing makes you feel more like an old man than stiff legs after a workout. It makes everything you do feel like a chore.

[wevie]

You're going to be sore the next day.

Start out with 3 - 4 sets total the first workout and add a set or two each week.

Nothing makes you feel more like an old man than stiff legs after a workout. It makes everything you do feel like a chore.

That is why I was wanting to wait in till I got to the weight I was trying to reach before I started doing legs. I didn't want to be too sore to run the rest of the week.

I have seem to plateaued so I thought it may help. I am stuck at 189-190 and have been for about three weeks. I am still doing the same things and eating the same things. It was only about a month ago since I started doing weights so I hope that has something to do with it. (The old muscle weighs more than fat thing.)

My legs were sore almost as soon as I finished the workout. That is crazy. I remember getting sore but that was fast. I did run today which is the day after and it was not as bad as I thought it would be. Ran/walked 4 miles in about 33 minutes.

I did the 4 sets of squats like I said and the extensions for like a warm up and cool down.

I plan on doing dead lifts with leg workout also. I just wanted to start small. My legs are pretty sore today.

[Packard]

Sore is good, stabbing shooting pain is not. So way to go!

But you weren't too sore to run is the important part! I get stiff and sore when I lie around because I think I'm too sore to do anything. But as soon as I get moving, No problem!

If pain is good, then just go ahead an drop a 25 pound plate on your foot...

[swanso5]

1 - do more sets if 6 then, noit more sets of 12...why isn't it enough reps?

2 - it basically is...for calves do respond even a little bit you need to train 5 - 6 times a week with extremely high volume...are you prepared to do that? legs are your biggest muscles but you didn't want to work them


www.uponlinetraining.com

[oscarmadison]

I am getting no "soreness" after lifting or GPP,

when i first started i had "sore' everything.

after a bit i noticed no soreness from lifting and started to wonder if i was lifting enough weight.

but after reading on food intakes and timing and the proteins vitamins etc i decided i was lifting fine and my intake was healing me up fine and i move onward and upward.

i have slipped and dropped a plate on my foot, it fookun hurt and didn't make me any stronger!

now if i could control the cramping in my calf's at nite id be a happy Oscar.

the leg advise I've read here i try to incorporate and i believe it works.

and damn it if i believe it works i feel like I'm winning.

regards,
oscar

[wevie]

1 - do more sets if 6 then, noit more sets of 12...why isn't it enough reps?

2 - it basically is...for calves do respond even a little bit you need to train 5 - 6 times a week with extremely high volume...are you prepared to do that? legs are your biggest muscles but you didn't want to work them


www.uponlinetraining.com

Why only sets of six instead of 12?

I think instead of working my calves with weights then, I may try running on an incline. Would that help them?

It's not that I did not want to work my legs. I was only wanting to wait in till I got the the weight I wanted to be first.

I knew that they would be really sore for the first few workouts, (and they are really really sore) and I was afraid that I would not be able to run the rest of the week.

I did run today with no problems. Funny thing is, walking is harder than running.

[swanso5]

why not just elave calves out? do more deadlift sets instead

[Packard]

...now if i could control the cramping in my calf's at nite id be a happy Oscar...

regards,
oscar

Are you certain you are going to bed fully hydrated? Dehydration is a major contributor to cramping.

[oscarmadison]

Packard,

not positive, its possible I'm not drinking enough some days.

the wind and hot evaporate moisture's off you body at a high rate here.

I might be drying out despite drinking water all day.

I usually drink at least a .5 liter bottle of water before sleep, sounds as if I may need a full liter?

I'm adding 1200mg of calcium with magnesium to my regime as of yesterday.

I WORK MY CALVES every other day because I'm in love with my Calves.

the bulging rippling monstrous gorgeous calves!

[Packard]

Packard,

not positive, its possible I'm not drinking enough some days.

the wind and hot evaporate moisture's off you body at a high rate here.

I might be drying out despite drinking water all day.

I usually drink at least a .5 liter bottle of water before sleep, sounds as if I may need a full liter?

I'm adding 1200mg of calcium with magnesium to my regime as of yesterday.

I WORK MY CALVES every other day because I'm in love with my Calves.

the bulging rippling monstrous gorgeous calves!

Multiple orgasms also work the calves. Just something to think about.

[wevie]

why not just elave calves out? do more deadlift sets instead

1. Because they are kinda small

2. I will be running anyway and I have about maxed my treadmill out. It only goes to 10mph. I am gonna have to start running on an incline if I am gonna keep my cardio workout high intensity anyway. Only wondering how much that would help my calves.

[fitoverforty]

Hello Wevie,

Hill sprints on a relatively steep hill will help to build calf strength and muscle. Also intense bike riding will help to really lean out and sculpt calves. (think Lance Armstrong) He doesn't have HUGE calves but they are strong and muscled.

http://running.about.com/od/trainingess ... uninng.htm

But keep in mind calf size is somewhat genetic. So look at your family background.

I would keep doing the calf raises at the gym and add the hill (preferably on a grassy, or off road hill) workouts.

I and a few of my running friends had one day a week where we went out to our local golf course and out on the greens there was a spot that had a 75 yd. or so hill upgrade. We would sprint up, then jog back down and repeat this 6 to 8 times. By the time the 7 or 8 sprint came my legs would be shaky and achy, but it really helped build leg strength and endurance.

Unfortunately I have the opposite problem you have. I want to decrease my calf size! They are huge! Again genetics play a part in that, and running form also. For the first 4 years after I had my son, I pushed him in a baby jogger and ran almost everyday in a hilly neighborhood, anywhere from 3 to 5 miles, hence my calf size increased significantly. Now I seem to be stuck with them!
Anyway, good luck with your en devours and I wish you much success in your weight workouts and your running program!

One more thing I just thought of...in our group of runners the ones who also rode bikes as part of their overall training, had larger calves than the runners who only ran.