3/13: Heavy Leg Workout – NEW!

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Heavy Leg Workout - Squats

I started a new leg workout again today. It’s really not THAT different than the recent leg workouts I’ve been doing, but it’s a lot quicker and more intense. I got the workout I did today from Bodybuilding.com. (You can find the workout I did here today under their workouts section) Bodybuilding is my favorite sports supplements store ever and they also have free workouts and fitness articles on their site.

Basically, I did warm up sets prior to each exercise and then did just one regular set. For the regular set I did 80% of my 1 rep max and I performed as many reps as I could until failure. For example: If I could lift 100 pounds just one time, I would lift 80% of that (so, 80 pounds) and perform as many reps as possible (but not more than 20). If I could do more than 20 reps, than it would be time to increase the weight.

Heavy Leg Workout

Leg Extensions

• Warm-up: 2 sets x 20 reps, 35#
• 1 set x 18 reps, 70#

Squats

• Warm-up: 2 sets x 12 reps, 45#
• 1 set x 13 reps, 90#

Lying Leg Curls

• Warm-up: 1 set x 15 reps, 35#
• 1 set x 12 reps, 55#

Stiff-Legged Deadlifts

• Warm-up: 1 set x 12 reps, 55#
• 1 set x 20 reps, 105# (*I couldn’t believe I could actually do 20 reps! I wouldn’t have made it to 21, but I’ll be increasing the weight next time!)

For my next leg workout I’ll be able to have a better understanding of the amount of weight that should be used. Today was the first workout like this, so it’s always somewhat of a crapshoot.

I hope you’re having a fabulous weekend!

All the best,

Melinda