Legs

Squat Machine (facing forwards) - 90x8, 180x8, 270x8, 8, 8
Squat Machine (facing backwards) - 90x8, 180x8, 270x8, 8, 8

Swiss Ball Hip Raise - 3x10
Swiss Ball Leg Curl - 3x10
Swiss Ball Hip Thrust - 3x10

10-9-8-7-6-5-4-3-2-1 reps for time
Elevated Reverse Lunges with left leg - 50
Elevated Reverse Lunges with right leg - 50
Time: 10:57

5x10 of Bulgarian Split Squats with as little rest as possible

Seated Calf Raises - 3x15....90

Legs

Trap Bar Deadlift (resetting)
150x10
150x10 (touch and go)
240x5
240x5
290x5
340x5

Travelling Lunges - 3x8 per leg with 65s

Glute Ham Raises - 10 reps with a 10, another 5 with bodyweight for 3 sets

Triset
Leg Extension - 120x20, 140x20, 150x10
Hamstring Curl - 90x20, 16, 16
Standing Calf Raise - 180x20, 20, 16

Legs

Very short on time leg day

High Leg Press
90x15
180x15
270x15
360x15
360x15
360x15

6 Rounds for time
Travelling Lunges - 5 per leg, 50s
Nordic Glute Ham Raise - 6 reps
Single Leg Hip Thrust - 10 per leg
Time: 15:16

Legs

Reverse Lunges - 3x10 per leg with 50s

LB Back Squats
135x5
185x5
225x5
275x3
295x3
315x3

Superset
Hip Thrusts - 3x10.....315
Hip Thrusts - 3x15

Deadlift (touch and go, hook grip) - 3x15.....135

Best my back squats have felt in a long time, 315 felt great, heavy but great.  The hip thrust combo was a deceptive burn.  I truly hate a hook grip for deadlifts.

Legs

Squat Machine
90x12
180x12
270x12
360x12

Superset
Trap Deadlift Jumps - 3x6.....150
Box Jumps - 3x6.....37 inches

Jump Lunges - 3x8 per leg......30s
Travelling Lunges - 3x8 per leg......30s

Glute Ham Raises - 3x15

Leg Extension - 3x12.....210
Seated Hamstring Curl - 3x12.....95

Legs

Short on time legs day.

for time
10-9-8-7-6-5-4-3-2-1 reps for time
Travelling Lunges - 50s (per leg)
Nordic Glute Ham Raises
Time: 17:58

Hip Thrust
225x15
275x15
275x15
325x15

For a short one it was tough!

Legs

Shorter workout due to time.

Squat Machine
135x8
180x8
270x8
360x8
450x8

Travelling Lunge - 16 steps, then 8 pulsing lunges per leg equals 1 set.  4 sets with 100 lbs

Glute Ham Raise (first number with 10 pound plate, second number just bodyweight)
4 sets of 8-4

Leg Extension - 3x25....125

Legs

Am going to avoid putting too much pressure on my back, it took a lot of volume from that 21 days.  This one was a collection of some of the leg ones.

Stairmaster with vest (made total weight 218 pounds)
10 minutes, got 32 floors

Travelling Lunges, 10 steps, then 5 pulsing lunges per leg, then 10 steps, then 5 pulsing lunges per leg count as one set, 4 sets with 55 pounds

Leg Extension - 3x25.....130

Glute Ham Raise - 3x15

High Leg Press Drop Set
360x15
270x15
180x15
90x10 with pause at bottom

Good burner workout.

Legs

It is fun to do a leg workout when they are still sore from the last one, todays workout courtesy of Steve.

10 minutes on stairs, 34 floors

Leg Extension - 2x25......120

Hamstring Curl - 2x25.....90

Superset
Sled Press - 4x20......200
Single Leg Sled Press - 4x10 per leg......100

Massive Drop Set
Leg Press
360x15
270x12
180x10
90x10 with pause at bottom

Travelling Lunges, 10 steps, then 5 pulsing lunges per leg, then 10 steps, then 5 pulsing lunges per leg count as one set, 5 sets with 50

Quads simply done, sucked doing a quad intensive workout with them still sore, hopefully I can walk tomorrow.  The hardest part was the 5 sets of travelling lunges.

Legs

Box Squats
138x10
185x10
225x10
225x10
225x10

Superset
Travelling Lunges - 3x8.....50s
Glute Ham Raise - 3x8

Goblet Squat holding bottom position for 15 seconds, then immediately do 15 reps, 3 sets with 50

Superset
Wall sit for 45 seconds (3 sets)
Box Jumps - 3x5.....37 inches

Tough workout, box squats were tough.

Legs

Bulgarian Split Squats
95x6
135x5
145x5
155x5

LB Back Squats
135x6
135x6
185x5
225x5
225x5 (+2x23 pound chains)

Superset
Glute Ham Raise - 3x6
Deadlifts (high hip, touch and go) - 3x12......135

100 Travelling Lunges

Tough workout, the back squats felt good, with the chains it would be 271 at lockout, 5 reps wasn't entirely easy, but nothing over the top hard either.  My 5 rep max back squat is 315 at the peak of a squat strength phase, so in relation to that it's bad, but this is also my first time squatting over 225 in many months, so I'll take it!

Legs

Squat Machine
90x8
180x8
270x8
360x8
410x8

Superset (warmed up with reverse lunge for 1 set of 8 per leg)
Reverse Lunge - 3x6.....135
LB Back Squat - 3x12.....135

Glute Ham Raise - 3x14

Superset
Leg Extension - 3x10.....190
Jump Squat - 3x10

Seated Hamstring Curl - 3x15.....70, 80, 90

Painful workout, the first superset was really tough, my hamstrings were already sore as well.

Legs

Leg Press
180x15
270x15
360x15
360x15

Travelling Lunge - 3x12.....115

Glute Ham Raise - 3x13

Supersets
leg extension - 3x15....170
Hamstring Curl - 3x15......80

Lunges were flipping hard, but felt good!

Legs

High Leg Press
90x10
270x10
450x10
540x10
540x10

Glute Ham Raise - 3x12

10-9-8-7-6-5-4-3-2-1
Reverse Lunge Right Leg off step - 50
Reverse Lunge Left Leg off step - 50
Time - 12:56

Leg Extension - 3x15....170
Seated Hamstring Curl - 3x15....80

That was burned, the timed portion was done holding a kettlebell in front, that got my core working.  Doing it off the step just added to the pain.

Conditioning

This workout isnt in my program, however, my gf asked me if I wanted to workout and I never turn that down.

100 KB Swings - 50
50 Box Jumps - 37 inches
100 Double Unders

1 minute Row
1 minute travelling lunges
1 minute burpees
1 minute travelling lunges
1 minute marpo
1 minute travelling lunges

Good, sweaty as hell workout!

Legs

Day 2 of new program, hammer my legs

Single Leg Squats - 3x12 at level 10

High Leg Press
270x15
360x15
360x15

Sumo Deadlift (touch and go)
135x12
185x12
225x12
225x12
short rest, then 5 conventional deadlifts with same weight, resetting

Superset
Leg Extension - 3x12.....165
Travelling Lunges - 3x12

Good workout, the deadlifts mostly, my back is finally starting to loosen up, 225 for sets of 12 is tough on any day, my back felt a little tight but expected after being away from them for so long.  The conventional deadlifts, they felt great, at times I wonder if better than sumo, which they normally do not.  Pleased with workout!

Conditioning

3 Rounds, untimed
30 double unders
10 burpees
20 KB Swings - 50

Row - 150 metre sprints - 28 seconds, 29 seconds, 30 seconds

Prowler Sprints - 4 sets with either 135, 180, or 225, paired with travelling lunges the distance back

Sweaty workout with my better looking half, prowler part at the end was very tough and lung exhausting.  She did a leg workout then we joined up for the prowler pairing.

Legs

Split Squats
95x5
135x5
185x5
205x5
225x5

Sled Press
340x10
360x10
380x10

Single Leg Hip Thrusts - 3x12

100 Travelling Lunges

Happy with 225 on split squats but it was super heavy.

Conditioning

Outside workout with my better half, a decently hot day as well.

1 minute pushups
post to post run
1 minute reverse lunges
post to post run
1 minute bicycle
post to post run
1 minute burpees
post to post run
(Repeat for one more set)

Rested as needed between rounds, it was a good workout, got winded especially on the burpee one.  Felt nice to be outside!

Legs

Leg Press
90x10
180x10
270x10
360x6
450x6
540x6

Superset
Travelling Lunges - 3x8.....115
DB Travelling Lunges - 3x8...35s

Front Squats
95x10
115x10
115x10

Single Leg Hip Thrusts - 3x10

Leg Extension - 3x12....120

Two extra reps on the leg presses at 540, felt good.  The superset was really tough.  The front squats, still relatively light, felt good too.  I would feel that annoying SI joint at the beginning, then it seemed to go away....what a slow healing process.