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

Squat Machine
90x10
180x10
270x10
360x10
450x10

Glute Ham Raise drop set
10 lbsx10, then bodyweight for 5 more, 3 sets total

Stepups (leaving one leg up)
115x8
125x8
135x8

Hip Thrusts
225x10
315x10
365x10
405x6 (with max effort hold on last set)

Seated Calf Raises - 3x15....90

On the hip thrusts, I could have kept going, but the bar wasn't placed right and it really bothered my old surgery scar, so I just held the peak contraction for as long as possible.

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

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

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

Squat Machine
90x10
180x10
270x10
360x10
410x10

Glute Ham Raise 3x12  (first 8 holding 10 pounds, next 4 was just bodyweight

Superset
Front Squat - 135x6, 155x6, 185x6
LB Back Squat - 135x8, 155x8, 185x8

Leg Extension - 3x30 seconds with 90 lbs
Hamstring Curl - 90x12, 105x12, 120x12

Good workout, the superset felt strong.

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

Squat Machine
90x8
180x8
270x8
360x8
450x6

Back Squats
135x10
185x10
205x10
225x10

Superset
Single Leg Hip Thrusts (off floor) - 3x8 (alternating)
Back Extensions - 3x15

Leg Extension - 170x12, 190x12, 210x12

I wanted to try some squats again, my back feels better so why not, the squat machine felt great, 450 for 6 is the best I've ever gotten.  The back squats, working up to a heavy set of 10, was pretty painful, but my back felt nothing.  I realized today I can't do hip thrusts how I normally would, with the bar resting on my hips, my incision does not allow it for now, so I have to come up with other variations, that superset did burn.  Good workout!

Legs

Epic leg workout with Brett, we were going to go for a new 1 rep max on deadlifts, he picked conventional and I picked sumo but changed my grip so I didn't have to use straps.  First we started with band deadlifts

Band Deadlifts (touch and go)
235x8
275x8
275x8

Sumo Deadlifts
325x1
375x1
425x1
445x1

Hamstring Curl
120x8
135x8
135x8

Back Squats
135x8
205x8
255x6
255x5

Squat Machine
360x8
450x6
450x6

I love it.  That ties a life time pr on my deadlifts, and the most weight I have ever loaded onto a barrbell.  If you watch the last time I did it, it went much slower.  This lift moved smoothly and by looking at it, now seems like I could have gone higher, but maybe another day.  I also prefer this new style with a slightly wider grip, allowing me to use a mix grip and ditch straps.  Back squats felt a hell of a lot harder after the deadlifts, my posterior was smoked and lacked some of the stability, but 255 for the last two sets I was very happy with.  Here is the max deadlift.

https://www.youtube.com/watch?v=TUNI3K0vDXY

Legs

Box Back Squats
warmup
135x6
135x6
work sets
185x5
225x5
255x5
275x5

Squat Machine
180x8
270x8
360x8
360x8

Glute Ham Raise - 3x10

Last time I tried 275 on box squats I got 2 reps with the safeties in place, today I got 5 without, very happy...guess my increase in low bar back squats has carried over!!

Legs

Contrary to last leg session, this was I wanted to go heavier.

Squat Machine
90x8
180x8
270x8
360x8
450x6

LB Back Squats
warm up sets
135x5
135x5
185x5
work sets
225x5
255x5
275x5

Sumo Deadlifts
warmup set
135x5
work sets (touch and go)
225x8
275x8
315x8

I was curious how those low bar squats would feel after the squat machine, I think 275 was heavier than last time, but 5 is still the most I have gotten with it. The sumo deadlifts were also harder as those last two take a lot out of the hips, good workout.

Leg conditioning

Decided to add a conditioning routine today on leg day, making it leg and lung intensive, I still however wanted to get a strength exercise in.

Squat Machine
180x8
270x8
360x8
450x5

10-9-8-7-6-5-4-3-2-1 reps for burpees
**Starting with and between each round perform 1 trip there and back with the prowler at 180 pounds
Time: 27:55

Holy shit that was one long ass circuit, I wanted to design one that would be very difficult and I succeeded.  Two of the more challenging exercises when done in high reps or duration.  55 total burpees is moderate, but 10 total trips with the prowler had my legs and lungs screaming, I just had to put my head down and keep moving, together it was very tough but oddly fun.  Nice change workout to get some conditioning in!

Legs

Legs....pain......

Superset
Back Squats - 3x12.....205
DB Travelling Lunges - 3x6 per leg.....50s

Band Deadlifts (6 bands, touch and go)
185x12
235x10
235x10

Deadlifts
275x1
325x1
375x1
405x1
445x0

Leg Extension - 210x15, 230x12, 250x10 (then 5 reps at 190 right away)

Massive Squat Machine Drop set
360x4
315x4
275x4
225x4
185x4
135x4
90x4
45x4
Machinex4

Holy shit so much to say.  The first superset was agony, mainly because of the back squats, I didn't know if I could do 205 for 3 sets of 12, wow did that ever hurt the lunges were way harder because of that, but I could have done more there.  The band deadlifts were really cool, don't do them often but they were nice.  Then my workout partner Brett wanted to go heavy for a single, why he wanted too after all we had done is beyond me.  Either way I don't often say no so I was game.  All the sets were pretty manageable, but then the weight got upped by 40 pounds, 30 over my personal record.  I should have gone for a smaller weight increase and maybe could have pr'd, either way 405 went up smooth in a state when I wasn't fresh.  The last thing, the massive drop set was never re-racked, it was pure torture my legs were simply destroyed to the point where it was funny.  I'll be feeling this one!!

Legs

Worked out with Brett again today, he wanted to do a high rep leg day, my weakness, I was on board for some pain.

Superset
Squat Machine - 180x12, 270x12, 360x12
DB Reverse Lunges - 50sx6, 6, 6 (per leg)

Superset
Romanian Deadlift - 225x12, 225x12, 255x8
Hamstring Curl - 90x12, 105x8, 105x6

Leg Extension - 150x15, 170x15, 210x15

Back Squats (just below parallel)
135x15
185x15
225x15

That first pairing was good but one where I probably should have increased the weight, especially on the lunges and only the last set of the squat machine was really difficult, I hadn't done this pairing before so I wasn't sure what weights to do.  The hamstring pairing however did hurt, 225 and then 255 on the last set became difficult to hold on too as I didn't use straps, the hamstring curls as well really killed.  The leg extension was only really hard on the last set, but I haven't used that particular one before so I wasn't sure what weight to use.  The back squat went awesome, by this point my legs were pretty swollen but wow that set at 225 tested my mental toughness to the extreme.  I had gotten 10 reps with 225 before but wow it was close then, this was at the end of my workout and nearly killed me, Brett cheering me on helped and he said I helped to push him on a lot of the weights.  Awesome feeling workout!!

Legs

What a Victory!!!

On a high from watching an amazing comeback victory for Gold in women's hockey, it was time for a workout.

Front Squat
warm up
95x5
95x5
work sets
135x5
155x5
185x5
205x5
225x5

Squat Machine
90x10
180x10
270x10
360x10

GH Raise
BWx10
10x6 (then two more with just bodyweight)
10x5 (then two more with just bodyweight)

Good workout, last time I did the squat machine I did 360 for 8 reps and thought it was pretty much my peak, today I squeezed out ten.  The glute ham raises with the mini drop set on the last two sets hurt a lot, the good hurt.

Legs

See, she has a face

My last leg day leg me so sore I was still feeling it today, time for some prowler work.

Prowler Drags (backwards there, forwards back)
180x1
270x1
360x1
360x1
360x1

Machine Squat
90x8
180x8
270x8
360x8

That's all as I was short on time.  Second time doing the prowler that way, last time only doing two sets at 360, today I added an extra.  Also one of the first times using the squat machine (facing it), it was cool I really felt it plus you can load up the weight.