Heavy Leg Workouts from 3/9/12 (Quads) & 3/14/12 (Hamstring/Glutes)
Posted Mar 16 2012 3:10pm
I’ve been out of commission for a few days so that’s why I’m posting these leg workouts I did so late. I’m seeing good changes in my derriere so I’m psyched…natural butt lifting rocks. Here are my past two heavy leg workouts they are…
Exercise – weight x reps Barbell Squats (4 sets, elevated heels) – 40 x 25, 65 x 12, 75 x 10, 75 x 10 Dumbbell Sumo Squats (3 sets) – 60 x 15, 60 x 12, 60 x 10 Dumbbell Plie Squats (3 sets, 3 pulses at each rep) – 30 x 12, 30 x 12, 30 x 12 Elevated One Leg Squat (3 sets, left then right, standing on high step) – bw x 10, bw x 10, bw x 10
This workout was quite simple, but it was very, very hard. This workout targeted my quads and inner thighs very well. My notes say that it was great leg workout and that I will do 5 sets of barbell squats heavy instead of just 4 next time (was having traps soreness).
Not good, but I won’t be able to lift a barbell weighing over 75lbs without a spotter or a rack because it’s just too heavy for me right now to get the weight up over my head onto my shoulders and plus it’s not safe. Like the Hodge Twins would say – SNAP CITY!
I have a pad on my barbell for my neck, but it still aggravated my traps from the shoulder workout I did the night before so that made doing barbell squats even harder so I ended up switching over to dumbbells for the rest of my squat sets.
Exercise – weight x reps Bulgarian Squats (4 sets, from left to right) – 40 x 15, 50 x 12, 60 x 10, 60 x 10 Stiff Legged Glute Deadlift/Butt Burners (3 sets) – 85 x 12, 85 x 12, 85 x 12 Barbell Hip Lifts (3 sets) – 100 x 12, 100 x 12, 100 x 12 Lying Hip Abduction with band (4 sets, double leg) – band x 25, band x 25, band x 25, band x 25
*Interval = 3 rounds 30 seconds effort, 30 seconds effort = Alternating Rear/ Back Lunges (pair of 15lb dumbbells) and Still Legged Glute Deadlift/Butt Burners (pair of 25lb dumbbells)
My notes say that I was feeling stimulation and buzzing in my hamstrings and glutes right away. The hip lifts are not getting any easier, but this is my second attempt at doing them. I’ll keep chuckin’ on. Good workout!
I like doing intervals in between two compound exercises when doing legs and shoulders a lot! I learned that form Clifta.I really get the buuuuuuuuuuuurrrrrrrrnnn I’m looking for + it gets the heart rate up.
Side Note: I tried out the one arm inverted row for the first time on heavy back day (last Monday) as advice from this guy on Youtube (don’t worry he’s a professional) and O.M.G. I had to quickly switch over to bent leg to get myself up. I also had to pay attention (a lot) to my form because if I didn’t I would start feeling some unwanted activity (kind of like tearing) in my shoulders while pulling myself up. I’ve seen this exercise in my Women’s Health Big Book of Exercises before as a variation, but I just never tried it until I saw this guy say it was the best back exercise I wasn’t doing. I think he’s right.
Talk about getting my heart rate up? And sweating bullets? This was a new exercise for me. I usually do inverted rows with both arms starting off with legs out and then when I start fatiguing out I’ll modify to bent leg. With this one arm thing I had to immediately go to bent leg. I’m going to keep working on this until I can do it with legs out and then I’ll bring in a dumbbell! I just had to share.