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

Early morning leg session

Leg Press with pause on safety
90x8
180x8
270x8
360x8

Superset
Nordic Glute Ham Raises - 4x8
Trap Bar Romanian Deadlift - 4x12....160

LB Back Squats
135x12
135x12
185x10
185x10

Leg Extension - 160x15, 170x15, 15
Seated Hamstring Curl - 90x15, 15, 105x15

First time doing back squats since the competition was over, felt good.

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

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

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

LB Back Squats
115x8
185x8
205x8
225x8
275x5

High  Leg Press
270x12
360x12
450x12
450x12

Glute Ham Raise - 3x15

Leg Extension - 3x15....180
Seated Hamstring Curl - 3x15.....80

Feels good to be squatting again!

Legs

Complex (1 Power Clean + 1 Front Squat + 1 Push Jerk, all resetting)
95x3
135x3
155x3
155x3
155x3

Superset
High Leg Press - 270x12, 360x12, 450x12
Glute Ham Raise - 3x12

Leg Extension - 3x15.....150
Seated Hamstring Curl - 3x15....80, 80, 90

Haven't done olympic lifts in ages, it was on a whim, also felt amazing.  155 was decently light, it was mostly general fatigue.

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 rep leg day today!

High Leg Press
180x15
270x15
360x15
360x15

Glute Ham Raise - 3x13

10-9-8-7-6-5-4-3-2-1 reps for time
Side Stepups Right Leg - 50
Side Stepups Leg Leg - 50
Time: 10:01

LB Back Squats - 3x15.......135

Superset
Leg Extension - 3x15......170
Hamstring Curl - 3x15......75

High rep day but felt really good.  The timed portion I'll admit was more a breathing, and even more a core type workout, but still good.  First time back squatting in a long time, kept it light and high reps, felt easy.

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.

Legs

Pause Leg Press
90x5
90x5
180x5
270x5
360x5
405x5

Front Squats
95x10
130x8
155x8
175x8

Single Leg Deadlift - 3x8....50s

Leg Extension - 3x15......160

Tough workout, happy with Front Squats

Legs

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

High Leg Press
180x10
360x10
540x10
540x7

Superset
Glute Ham Raise - 3x6
High Hip Deadlift (tough and go) - 135

100 leg extensions with 150

225 on split squats was shakey and tough.  The high hip deadlift is essentially a romanian deadlift that touches the ground, really stretches out the hamstrings.

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

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!

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

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.

Legs

High Leg Press
90x10
180x10
360x10
450x10
540x10

Sled Press
300x10
320x10
340x10

Sumo Deadlift (touch and go)
135x15
185x12
185x12

Leg Extension - 3x15......150

Deadlifts felt good today, upped the weight a little from last time.  Weight wise, still light.

Legs

Stepups
95x5
135x5
155x5
155x5
155x5

Hip Thrusts
135x12
225x12
275x12
275x12

High Leg Press - 3x12....270

Leg Extensions - 3x12.....170

Good workout!

Legs

Leg Press
90x10
270x6
360x6
450x6
540x4

Hip Thrusts
135x15
225x15
225x15
225x15

Sumo Deadlifts - 3x15....135

Leg Extension - 3x15.....150

What a glute burner high rep hip thrusts are, one of the more intense glute burns.  I wanted to try some regular sumo`s again, the 135 felt light and my back felt a little stiff at first then felt okay, well try a bit more next time.