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

Bulgarian Split Squat/Single Leg RDL
25sx6
35sx6
45sx6
45sx6

LB Back Squats
135x10
185x5
225x5
225+ 46 pounds of chains x5
295x3

Trap Bar Romanian Deadlift (resetting)
160x5
240x5
290x5
340x5

Alternate sets
Leg Extension - 190x12, 210x12, 12
Seated Hamstring Curl - 3x12....90

First time heavy back squatting in a while, felt nice but way heavier than 295 should feel.

Legs

Sled Press
200x15
260x15
300x15
320x15

Nordic Glute Ham Raises - 4x8

Bulgarian Split Squat/Single leg deadlift
25sx6
35sx6
45sx6

Superset
Trap Bar Deadlift (slow eccentric, resetting) - 3x8....160
Jump Squats - 3x10.....20

Calf Raises with hold at peak
155x15
215x15
215x15

Legs

Brendan's day

A1) Partial rep back squat with safety bars. Set bars below nipple height and use close to or more than 1 RM weight - 5x10 (275, 325, 375, 375, 375
A2) BB Standing calf raises* (same bar) – 5x AMRAP
A3) Goblet squat @40% BW – 5x 15 with 80

B1)RDL – 4x10 with slow eccentric....135

C1)Machine Hack Squat- 10 timed reps - 3x10 (180, 270, 270)
C2)Reverse stiff leg hack squat (like a RDL or good morning) - 10 timed reps – 3x10 (180, 270, 270)
C3) Hack squat Calf raise* - 3x max hold

D1)Smith Machine Front squat- 4x21s (did front squat with bar at 95 instead)
D2) Gluteus Hamstring Raise- 4x10

E1) Seated calf raise* - build to heavy 2 rep max

F1) Body Weight Rear foot elevated Split Squat – AMRAP to FAILURE! Start with dominant leg. Match reps with non dominant leg. 3 sets

Not going to lie, with was the worst leg day so far, not well thought out.

Legs

Will gets another day.

Max effort Prowler push, there and back
180
360
450 (tough)

with a continuously running clock, every 90 seconds perform 5 Front Squats and 5 Back Squats with same weight for 10 rounds......weight used was 135

3 Rounds, 60 seconds per exercise
Romanian Deadlift - 95
Hack Squat - 90
Leg Press - 90

Superset
Nordic Glute Ham Raises - 3x8
Bulgarian Split Squat/Single Leg RDL combo - 17.sx8, 25sx8, 8

150 Wall Balls

Tough workout, prowler portion got the legs lit up, the 10 rounds of squats was deceptive, I tried to do sets as quick as possible so I had long rest.  The bulgarian combo one was a great ass burner.

Legs

Another deathly leg day, thanks to Ryan.

Supersets

Sumo Deadlift (touch and go) - 225x6, 275x6, 6, 6, 6, 6
Bulgarian Split Squats - 6x20 per leg

LB Back Squats - 135x10, 10, 10, 185x10, 10, 10, 10, 10
Sumo Goblet Squats - 8x20.....45

Single Leg Swiss Curl - 4x20 per leg
Leg Extension - 4x20.....120

Triset
Plank - 5x1 minute
Stepups - 5x10 per leg (40)
Jump Squats - 5x20

Simple horrible, almost 2 hours of death.

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

High Leg Press
90x10
270x10
450x8
540x8
630x6

Bulgarian Split Squats - 3x10.....50s

Sumo Deadlifts (resetting)
135x8
185x6
225x6
275x6
275x6

Leg Extension, hold at peak contraction - 3 sets at 90 for 30 seconds

Awesome workout.  The deadlifts felt great, even better than last time, 275 was still light and I was very tempted to go to 315 but I wanted to stay conservative.

Legs

Pause Bulgarian Split Squats
95x3
125x3
155x3
155x3

Sled Press
360x10
380x10
400x10

Superset
TRX Hamstring curl - 3x15
Sumo Deadlifts - 3x15......135

Leg Extension hold at peak contraction - 3x30 seconds at 85

Good workout!

Legs

High Leg Press
180x10
180x10
360x6
540x6
630x6
630x4

Sled Press (other)
300x10
320x10
340x10

5 Rounds for time
5 Bulgarian Split Squats - 50s
8 Single Leg Hip Thrusts
Time - 9:15

Leg Extension hold at peak contraction - 3x30 seconds with 75

Good workout, I didn't realize I did almost the same timed workout before, but with 8 bulgarians and in almost 12 minutes, so 30 less reps today but also quicker, I'll take it.

Legs

Legs with one of the female trainers.

Bulgarian Split Squats
30sx7
50sx10
50sx10
50sx10

High Leg Press
360x10
450x10
540x10

Hip Thrusts
245x10
295x10
365x10

Superset
Leg Extension hold at peak contraction - 3 sets of 30 seconds with 75
Seated Hamstring Curl - 105x12, 135x8, 120x12

That's quite the personal record on the hip thrusts, last time I attempted 365 I got 4 but it felt like it was my back to stopped me, this time it was mostly glutes and my hamstrings seemed to take some of the weight, very happy with that.

Legs

Worked out with gf on a very short time frame, so picked two big bang for your buck exercises.

Bulgarian Split Squats
25sx10
50sx8
50sx8
50sx8

Prowler (push across gym)
180
270
390
435

Short but sweet, bulgarians are making my legs sore.

Legs

Pause Bulgarian Split Squats
95x5
115x3
135x3
155x3

Hip Thrusts
135x10
225x10
275x10
325x10 (with peak contraction hold on last rep)
345x10  (with peak contraction hold on last rep)

3 Rounds for time
10 Wall Squats with 50s
15 Swiss Curls
Time: 5:00

Leg Extension - 3x15.....160

The pause bulgarians is kind of new, it was tough.  You pause on a pad (to protect the knees) for a second then return, 155 for 3 reps was really tough.  The last two sets of the hip thrusts I held the top position for as long as possible, it burned a lot, also 345 for 10 reps was a pr.  The timed portion was a decent quick burner.

Legs

Bulgarian Split Squats
95x66
115x6
135x6
135x6

Hip Thrusts
135x10
225x10
315x10
35x10

Superset
Travelling Lunge - 3x10.....50s
Swiss Curl - 3x15

Leg Extension - 3x12.....170

Haven't done bulgarians with a bar in a while, 135 was tough but kept all reps continuous, tough burner workout!

Legs

DB Bulgarians Split Squats
40sx6
50sx6
60sx6
70sx6

Hip Thrusts
135x10
225x10
275x10
295x10

6 Rounds for time
10 High Leg Press - 270
15 KB Swings- 50
Time: 8:45

Leg Extension - 3x12....130

I am quite surprised with how well the hip thrusts have progressed, last time I tried them 265 felt quite heavy, 275 felt even lighter, but I have heard that weight progresses quick with this one.  First time trying bulgarians with db's for weight in a while, was quite tough.  Timed portion was good!

Legs

Leg Press
90x10
180x10
270x10
360x10
450x10
540x7

5 Rounds for time
8 Bulgarian Split Squats - 50s
8 Single Leg Hip Thrusts
Time: 11:53

Single Leg Deadlift
30sx6
50sx6
50sx6

Leg Extension (different) - 3x12......120

Holy burn, the timed portion was a killer, my legs were just done, I am quite surprised how hard single leg hip thrusts are, but it was a good one.  That's two more reps on the leg presses at 540, and also the first time I have done a deadlifting motion since my back has been bugging me.  Good but tough workout!

Legs

My back doesn't seem to be healing, it's still not injured just annoying the hell out of me as it prevents two of the best mass building exercises there is.  I'm getting it looked at Monday, till then I can still slaughter my legs by other means.

Superset
Pause Hack Squats - 3x6....180
Leg Press - 180x10, 270x10, 10

10-9-8-7-6-5-4-3-2-1 reps for time of
Bulgarian Split Squats - 50s (right leg)
Bulgarian Split Squats - 50s (left leg)

Single Leg Hip Thrusts - 3x8

Leg Extension - 3x10.....170

Wow, what a burner, the first part was medium, not easy but nothing over the top.  The second part killed my legs, I have done it with 95 pounds on my back, this was just as hard.  That made the single leg hip thrusts kill as well.  Fun workout!

Legs

I'm going to rest my back a little bit, it's still quite sore, but this does give me the chance to try different types of leg workouts.

Bulgarian Split Squats
30sx8
50sx8
50sx8
50sx8

Hip Thrusts
135x10
225x10
225x10
225x10

High Leg Press - 3x20.....270

Hamstring Curl - 50 reps at 70

Fun workout, haven't done bulgarians in a while but they were tough, high rep leg presses are a challenge too.

Legs

Bulgarian Split Squats
95x5
115x5
135x5
155x5

Pause Back Squats
135x6
185x6
205x6
225x6

Glute Ham Raise - 10x8(4), 7(4), 6(4)

Cable Pull through
32.5x8
47.5x8
57.5x8
67.5x8

Good workout, bulgarians I haven't done in a while but man do they hurt, especially my ass.  That's a pr on pause squats, it was heavy but felt great.  The glute ham raises were drop sets, the first number with the 10lbs, second just bodyweight.  First time trying cable pull throughs, as I try to find a hard replacement for hip thrusts, they hurt.

Legs

This workout was shorter, but my back was very sore.  Sometimes when I go overhead for heavier weights or higher reps my erectors get very sore, nothing too bad but sore enough that doing any kind of squat or deadlift would be a bad idea.  This time it was quite uncomfortable to went with prowler halfs, meaning one set is across the gym, not there and back.

Prowler halfs
180x1
270x1
360x1
450x1
520x1 (pr)
545x1 (pr!!)

Bulgarian Split Squats - 5x10 per leg for time
3:51

I am very happy.  Last time I tried prower pushes at 540 it was too heavy and I only made it half way across the gym and everything gave out, 500 was my personal record.  Today when I got 520 I was happy, it moved swiftly but very painful by the end.  The last set I added just 25 more pounds, plus the 360 on it, plus the 160 pound friend I had sitting on it (takes less time gathering the weights that way).  This set was incredibly painful but being how I failed last time to barely move and got it this time made me happy.  My legs were done though, had nothing left, the 50 bulgarians was for a burn out and I finished quicker than I started but it burned a lot still.  My legs have been cramping on and off since.  Fun workout, hope my back feels okay tomorrow!