Wednesday Quads and Hams

SquatsNo matter how you look at it, leg day is always going to be your toughest workout of the week. At least is should be. Even on the leg workouts where I may have not trained as hard, those workouts still have a high degree of intensity. This morning’s leg workout was extremely intense.

I didn’t do any crazy techniques like drop sets or rest-pause sets, which I’m known for on leg day. I did all straight sets. The difference was that made sure the muscle was worked rather than just going through the motions. I did the typical ‘quads first’ followed by hams.

Quads Workout

Leg Extensions:
6 sets x 15 reps

Leg Press:
5 sets x 15 reps

3 sets x 10 reps

Hack Squats:
3 sets x 10 reps

Hamstrings Workout

Hammer Strength Leg Curls:
4 sets x 12 reps

Lying Leg Curls:
4 sets x 12 reps

I start with leg extensions for several reasons. One is to get the blood pumping in my quads and get warmed up. Another is I can usually gauge what kind of workout I’m going to do based on that first exercise. I’ll know if I’m going to be able to push a little heavier or if I need to back off the weight and do more reps. I felt strong this morning so I decided to go a little heavier but also wanted to keep my reps around 15.

Things changed when I got to squats. First of all, I haven’t done squats in a while due to my lower back issues. So I was careful. I didn’t go heavy and also did not burn out. I did 3 sets of 10 with a light weight just to get the feel. I was a bit more intense when I got to hack squats. I hit my hams and cardio after that. Legs were pumped!
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