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  1. #1
    Registered User gazmorton2000's Avatar
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    Share your leg session please

    Hey folks. in trying to post/contribute more, I did a quick search for this but couldn't find anything in the over 35 section so I was wondering if you wouldn't mind sharing your leg days or variations. Do you do 1/2 sessions a week? Split them up or hit them all twice?

    As I am currently adjusting to try and hit most parts 2x per week, this is the one I am struggling most with. Many years ago, I would always just go to complete failure once a week and struggle to walk for quite a few days after. Now I have been still hitting them fairly hard once a week and have DOMS for 2-3 days. I have what I think are reasonably strong legs and always squat first, sometimes varying between say 4 x 10/12 or couple of arm ups then 12/10/8/6 increasing weight or 5x5 fairly heavy.

    Last weeks session for example was....

    Squat - 2 sets to warm up starting with bar and then increasing weight, 12/10/8/6.
    Leg Press - 3 x 12-15 (the pain is real on this one)
    Walking DB lunges 3 x 20 reps (10 each leg)
    Lying leg curl 4 x 10 (ish)
    Extensions 3 x 10-12
    Calfs - Standing calf raise 4 x 15-20 (till the pain is far too much/failure

    I mix the exercises up most weeks but always squat first. Would love to hear any advices as well as your own sessions.
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  2. #2
    1stUncle fought Sugar Ray etet1919's Avatar
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    ^^^ You don't want to know what my "leg sessions" are like.
    ^^ It's true, my first-generation uncle was a boxer who fought Sugar Ray Robinson! He also fought in the war, sacrificing the career he deeply loved, so people could have the right to freedom.

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  3. #3
    Registered User grubman's Avatar
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    I do approximately the same volume (1 rep BEFORE failure)...but split up over 3.5 days a week (every other day) on a full body routine (on average, 3 sets for quads, 2 sets for hams and calves)....haven’t had DOMS in years. Legs are my genetic weakness*, but I’ve done ok with what I have to work with.

    *I don’t say this lightly or as an excuse, one only needs to go to my family reunion in the summer to see generations of short men with stocky upper bodies and scrawny calfless legs poking out of shorts to be convinced .
    My 8 year progress video: https://m.youtube.com/watch?v=wg3BXudgIjg
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  4. #4
    Registered User johndoethethird's Avatar
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    I hit legs twice a week.

    Back Squat (sometimes FS depending on program) - dynamic stretches, 15x warmup with bar, 10x 60kg (132lbs) then working sets of 5x5 @ 90kg (198lbs) (I add weight each workout)
    Walking Lunges - 35kg (77lbs) barbell on my back 3x20
    Split Lunges - 30kg (77lbs) barbell on my back 4 Directions each leg x3 (I use this to balance both sides as I did a lot of split jerks in the past on only one leg)
    Leg Extensions - 3 x 10 x 65kg (143lbs)
    Lying Hamstring Curls - 3 x 10 x 34kg (75lbs)

    I have Deadlift on my back day which I also hit twice a week
    Last edited by johndoethethird; 02-11-2019 at 07:47 AM.
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  5. #5
    Last otter standing Jtbny's Avatar
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    Originally Posted by etet1919 View Post
    ^^^ You don't want to know what my "leg sessions" are like.
    OK :boggle:


    I hit legs in some form 4 times a week. Squats of some sort 2-3 times, high rep leg presses, lunges, yoke walks for 60 feet, lunges for 90 feet, leg curls, add/abbductor machine ect. They also get hit with deadlifts and farmers.
    Last edited by Jtbny; 02-11-2019 at 04:27 PM.
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    Registered User tblodg15's Avatar
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    Leg portion of my current full body routine:
    Mon - Barbell squats 4 x 6-8

    Wed - Bulgarian split squat 3 x 10-12

    Fri - Barbell front squats 3 x 5-6
    - Romanian deadlifts 3 x 6-8

    Previous upper-lower routine I was hitting legs twice per week with basically same exercises as above along with good mornings but split into 2 days instead of 3 days. I had also been doing sissy squats but stopped due to excessive knee pain. I have had ACL reconstructive surgery on both knees and my right knee still has some patellar tendonitis but I am working though it.

    I lift at home and do not have a leg press or leg ext/leg curl. I plan to eventually buy a leg press and will add in lunges and farmer walks etc... when I feel it's needed but legs are growing as it is for now.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  7. #7
    Registered User Plateauplower's Avatar
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    My leg workouts vary by how I'm feeling. I usually have a higher and lower intensity day each week. Lately something like this

    Squats
    135x10
    225x8
    275x8
    315x5
    335-355x5
    335-355x5
    335-355x5

    Conventional Deads
    135x5
    225x5
    315x5
    365x5
    405X
    405X


    Leg Press
    360x10
    450x10
    500x10
    550x8-10

    --------------------------

    Other day
    Squats Work up to 3X8 as heavy as I can get close to 3x8 (315-325)
    Trap Bar deads 3x8
    Leg press 4x10
    BB Lunges 3x10

    Don't currently do any real Iso like leg curl or extensions. No reason other than I usually feeling "done" by the end of my compound stuff....
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  8. #8
    Clearly Irrational blue9steel's Avatar
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    Just the leg portion of my routine, leaves out warmups and light mobility work, five lifting sessions per week so 2+ frequency with overlap:

    Mass Pull: Power Cleans 5x5
    Mass Push: Front Squats 5x5, LP Calf Raises 3x10
    Strength Pull: Deadlifts 3x5
    Strength Push: Overhead Squats 5x5
    Power Pull: Deadlifts 3x3
    Power Push: Squats 3x3
    Deload Pull: Hip Thrusts 3x8 (3s)
    Deload Push: Reverse Lunges 3x3E
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  9. #9
    Harsh Truth Distributor xsquid99's Avatar
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    Originally Posted by gazmorton2000 View Post
    Last weeks session for example was....

    Squat - 2 sets to warm up starting with bar and then increasing weight, 12/10/8/6.
    Leg Press - 3 x 12-15 (the pain is real on this one)
    Walking DB lunges 3 x 20 reps (10 each leg)
    Lying leg curl 4 x 10 (ish)
    Extensions 3 x 10-12
    Calfs - Standing calf raise 4 x 15-20 (till the pain is far too much/failure
    I hit legs twice a week, what you listed above is my "light" day.

    My (other) heavy day usually looks like this:

    Squats - 2-3 warm up sets and then 8/6/5/4/3/1.
    Incline Leg Press - 4 x 8-10 and finish with 1 set of AMRAP
    Lying or seated leg curl - 4 x 12-15
    Leg Extensions - 4 x 10-12
    Standing Calf Raise - 4 x 12-15
    Seated Calf Raise - 4 x 12-15
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  10. #10
    High Plains Lifter Mark1T's Avatar
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    Currently, I am working legs 1X per week. If you didn't hear me, 1X PER WEEK.

    Back Squats - pretty much to failure

    Ham Curls

    Goblet Squats

    Some form of calf raises
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  11. #11
    Registered User gazmorton2000's Avatar
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    Thanks for sharing so far.

    Interesting to see anything between once and 4 times per week!

    Yesterday I started with 4 x 6 squats after warm up. Weight felt good so could have probably got another rep or two. Might up the weight next time I try that.
    Romanian deadlifts 4 x 10
    Incline Press 4 x 12
    Super set seated curls and extensions 4 sets.

    Sore today. Dialled back the volume slightly as I am going to do legs again Friday.
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  12. #12
    Registered User grubman's Avatar
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    Well, today WAS supposed to be my day off...but instead, my leg session consists of 7 miles of walking in knee deep, unshoveled, wet snow...gotta love Wisconsin...gotta love my job!

    Tonight is going to be a sit on the couch with Netflix and a pizza night!
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  13. #13
    Registered User tblodg15's Avatar
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    Originally Posted by grubman View Post
    Well, today WAS supposed to be my day off...but instead, my leg session consists of 7 miles of walking in knee deep, unshoveled, wet snow...gotta love Wisconsin...gotta love my job!
    I guarantee you burned more calories in that 1 day at your job than I do in an entire week at mine, maybe 2 weeks!
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  14. #14
    Registered User acrawlingchaos's Avatar
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    I do legs through the week, but keep a low volume. For Squats, I work to a single heavy set of squat and then work Anderson squats in the 3-5 rep range. After that at I'll do DB SLDL and some monster band walks. My second squat session isn't much different, though I may do leg curls/extensions instead.



    Originally Posted by etet1919 View Post
    ^^^ You don't want to know what my "leg sessions" are like.
    I'm pretty sure he does, that's why he asked.
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    Positive Mental Attitude Aristotelian's Avatar
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    I do "lower body" days twice a week in a 4x upper/lower split.

    A max effort lower body day looks like:

    Work my way up to a max effort deadlift between 3-5 reps with 5 reps in every set leading up to that.

    Bulgarian split squats: 3 sets of 8-10 reps.

    Low cable pull throughs: 3 sets of 10

    Situp circuit - these days on an incline setup.

    It is plenty challenging for me...
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    Weak and foolish OldFartTom's Avatar
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    * 5 sets 10 squats -- 3 times a week
    * Deadlift ever other workout
    * Calf and shin, if I have spare time, probably once a week
    * Gradually introducing jogging 3 times a week on "rest" days, not a leg workout... but interacts with the leg workouts
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted, target 69.x Kg, progress poor so far :(
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    Registered User ChristosC's Avatar
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    I change it up slightly every week but it looks like this:

    Leg curls (pre-exhaust) 4 x 12
    Squats 4 x 6-8
    Leg press / Bulgarian split squats / Lunges 4 x 12
    Stiff leg deadlift / Romanian deadlift 4 x 15
    Standing smith machine calf raise 5 x 10
    Seated calf raise 5 x 12-15

    I do regular deadlifts on the day before as well.
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    Weak and foolish OldFartTom's Avatar
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    Originally Posted by ChristosC View Post
    I change it up slightly every week but it looks like this:

    Leg curls (pre-exhaust) 4 x 12
    Squats 4 x 6-8
    Leg press / Bulgarian split squats / Lunges 4 x 12
    Stiff leg deadlift / Romanian deadlift 4 x 15
    Standing smith machine calf raise 5 x 10
    Seated calf raise 5 x 12-15

    I do regular deadlifts on the day before as well.
    Why the pre-exhaust? If you do the leg curls after the Stiff leg DL can you do more volume (better squats and DL?)
    You find the pre-exhaust worked better for you?
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted, target 69.x Kg, progress poor so far :(
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  19. #19
    Registered User ChristosC's Avatar
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    Originally Posted by OldFartTom View Post
    Why the pre-exhaust? If you do the leg curls after the Stiff leg DL can you do more volume (better squats and DL?)
    You find the pre-exhaust worked better for you?
    It's just a program that I'm doing from time to time to prevent things from getting boring (https://www.t-nation.com/training/4-...uts-for-growth).
    In the later half of 2017 I switched from a split to 5x5 and started at 50% of my 1-rep max on everything. Did that until I broke my PR in squats (270 x 5 at my size of 5'5" / 187 lbs).

    Then I had a rough last year with some problem in my right shoulder. I checked it out but it's still not 100%, but at least it's pain free. So last year I did focus on just rehab of my shoulder the few times I went to the gym, so no leg training since May 2018 until this year.
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  20. #20
    We know lol Farley1324's Avatar
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    Mon
    Heavy Squat

    Wed
    Light Squat

    Fri
    Medium Squat


    https://startingstrength.com/trainin...y-light-medium

    https://www.andybaker.com/heavy-light-medium-16-faqs/


    Currently it's three 3 week cycles where each week is 6, then 5, then 4 reps per set, with four sets on heavy day, two on light day at 10% less weight, three on medium day at 5% less weight...then a few weeks peaking down volume up intensity to a max.

    one before was just sets of 5 across for 6 weeks with 5 sets heavy day, 4 sets 5% down on medium day, and 3 sets 10% down on light day...then weeks of sets of 4, 3, 2, 2, 1 and finally max.
    We will never know if we overreacted and did too much. We most certainly will know if we did too little.
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  21. #21
    Registered User tblodg15's Avatar
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    Originally Posted by Farley1324 View Post
    Mon
    Heavy Squat

    Wed
    Light Squat

    Fri
    Medium Squat


    https://startingstrength.com/trainin...y-light-medium

    https://www.andybaker.com/heavy-light-medium-16-faqs/


    Currently it's three 3 week cycles where each week is 6, then 5, then 4 reps per set, with four sets on heavy day, two on light day at 10% less weight, three on medium day at 5% less weight...then a few weeks peaking down volume up intensity to a max.

    one before was just sets of 5 across for 6 weeks with 5 sets heavy day, 4 sets 5% down on medium day, and 3 sets 10% down on light day...then weeks of sets of 4, 3, 2, 2, 1 and finally max.
    Those are good articles, thanks for sharing. I am using a similar H-L-M scheme but have been doing mostly 3 sets across on all days. I have already been thinking about an extra set on heavy day but had not thought of maybe reducing a set on the M or L days. After reading that it has given me some ideas that I may experiment with.

    The main difference with my current routine and those described is that I vary the rep schemes as well as the intensity. I am doing 4-6 reps per set on my H day, 10-12 on L day and 8-10 reps on M day.

    Edit - actually the 4-6 rep range on H day is on my bench press, on squats I am doing 6-8 reps on H day.
    Last edited by tblodg15; 02-15-2019 at 06:00 AM.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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    Athletes Hunt! scrossmaggard's Avatar
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    Today was leg day 2 with a ham focus. Tuesday was leg day 1 with a quad focus.

    15 min treadmill warmup
    Lying leg curl 4x8 (very slow)
    Glute press 4x12
    Abductors 4x12
    Dynamic DB lunges 4x8
    Stiff leg BB deadlift 4x8 (very slow)
    Leg press 4x12 (feet high pressing with heels)
    Calf raise 4x12 (cramping here)
    KB swings 4x12
    Nothing worth having in life comes easily!
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  23. #23
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    Squat or Split Squat on a smith machine usually shoot for 30 reps. GHD or SLDL 15-20 reps. Seated calf press 3*5 with as much weight as possible.

    If I am deloaded I swing the 32kg KB, do Suitcase carries with it, and some leg extensions.
    The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl

    Ironwill2008 is surely doing RDL's and eating eggs and bacon somewhere right now.
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    Right now I'm doing 3 sets each of the following:

    Back Squat
    Leg Press
    Romanian Deadlift
    Standing Calf Raise
    Leg Press Calf Raise

    Takes me about an hour.
    -dennis
    my "GYM IN A SHED" build thread
    https://forum.bodybuilding.com/showthread.php?t=175140521
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    Today was leg day 1, quad focus.

    Leg extensions 4x12 (slow and squeeze)
    Hack squats 4x10 (going real slow)
    Leg press 4x10 (pause mid rep)
    DB step ups 4x8 (each leg)
    Adductors 4x10
    Front squats 100lb DB 4x10 (goblet style)

    Gassed at the end.
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    Registered User Floyd64's Avatar
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    Hi Gaz.
    I think the best way for me to explain a typical leg session for an "over-54 y.o." is to reprint a routine I did last week. I'll begin with an in-depth explanation, followed by the workout:

    My leg training is a few days' overdue now. As I mentioned on Sunday we went out for lunch, so that meant a postponement and yesterday I had to visit my mum's grave as it was two years since she passed away. That left no time for a proper workout without clock-watching, so I'll be doing that later today.

    I've been thinking about my leg work at the gym and I'm now at the stage (which you may gather from my write-ups) where the 'stack machines' are too light for me, i.e. I'm pushing the maximum fixed weight on these plated machines and to get any further resistance I would need to go heavier or do a whole load more reps, which isn't practical with strength exercises. True, I can still use the incline machine that is disc-based and can add plenty more weight, but the sled press and extension machines are now at their limit (200 and 100kgs respectively) and I'm just not gaining anything.

    So with this in mind I've been looking back at some of my old notes from my bodybuilding days - I found a notebook from 1993 - whereby I was doing "Isolation" exercises a lot. These involve training a particular muscle group as normal but to gain definition and the ability to go heavier, you then further break it down to concentrate on the indivdual parts (i.e. sinews) that make up those muscles in question.
    So for instance if we are training legs, I would be talking here about the quads, which are then further broken down into four parts:
    Outer (the long sides of the thighs).
    Top (the front of the thighs).
    Inner (the lower muscles just above the knees).
    Hamstrings (obviously the back of the upper legs).
    Those are the four main areas of the upper legs (above the knees).
    To these you add:
    Glutes (the bum, which needs training as it supports the lower back from strain).
    Hip flexors (the sides of the glutes).
    Inner top (the very inside top of the thighs, near the crotch).
    The remaining (8th) area of the legs is of course the calf muscles below the knees.

    Are you following me so far?

    So the various exercises I do cover all of these areas withing the various apparatus, most involving more than one part at a time. But now I am going to return to some real bodybuilding on the legs (to start with then maybe some upper body work too), which will isolate each leg part separately, causing extra individual muscles to grow and be more defined. With this in mind I have drawn up a template which will need to be be spread over two days per week for the legs, starting today. I have amalgamated the tension training and my "50-reppers" routines to work together, concentrating on specific muscles on each of these days.

    Tuesday 2/3/19: Legs: “Isolation exercises” (incorporating “Tension Training” & “50-reppers”)1hr. 25mins.
    (All weights in kgs)
    NB: Feet bottom: Quads, calves. Feet top: Hamstrings, glutes.

    As per my notes on here last night, today I went back to 1993 to dig out an original method of bodybuilding really just to see if I was till cut out to do a similar session 26 years on. I amalgamated my current 'tension' training and '50-reppers' programmes together to give some kind of idea what this “isolation” training is all about. No need to go over all that again though, here’s the workout and I’ll recap at the end…

    Incline press A: Tension - Outer, top & inner knee quads.
    (Feet low on plate/heels close/toes pointing out; DEEP push)
    20x200–pause, 15x200–pause, 10x200
    10x300–pause, 6x300
    7x350 to failure

    Incline press B: “50” - Hamstrings, glutes.
    (Feet high/heels & toes centre plate)
    20+5 x220, 10+5 x250, 8+2 x270
    50x160 high reps

    Seated ham curl B: Tension - Hamstrings, glutes, calves.
    (normal position)
    20x45–pause, 12x45-pause, 8x45
    10x65–pause, 6x65
    6x75 to failure
    50x35 high reps

    Seated ham curl A: “50” - Hamstrings, glutes, calves.
    (normal position)
    20+5 x35, 10+5 x50, 8+2 x60

    Sled press A: Tension - Outer quads, top quads, hamstrings.
    (Feet low on plate/heels close/toes pointing out)
    20x160–pause, 15x160–pause, 10x160
    15x200–pause, 10x200
    12x200 to failure

    Sled press B: “50” - Glutes, hamstrings.
    (Feet high/heels & toes centre plate)
    20+5 x170, 10+5 x180, 8+2 x200
    50x130 high reps

    Sled press C: Tension – Calves.
    (Toe push only, bottom of plate)
    20x100–pause, 15x100–pause, 10x100
    15x120–pause, 10x120
    18x140 to failure
    25x60 high reps

    Lying ham curl: Tension - Hamstrings, glutes, calves.
    (Prone on bench, curling legs back)
    15x25–pause, 10x25–pause, 8x25
    10x32.5–pause, 6x32.5
    7x40 to failure
    20x20 high reps

    Adductor: “50” - Inner knee quads, inner top quads.
    (Seated, pulling thighs inwards)
    20+5 x50, 10+5 x55, 8+2 x60

    Abductor: “50” - Hip flexors, outer glutes, outer quads.
    (Seated, pushing thighs outwards)
    20+5 x50, 10+5 x55, 8+2 x60

    I tried to add a machine called the calf raise, which you will recall as a seated piece of apparatus whereby you put a weight on the front and place the machine’s pad on your knees and lift up with the calves. Unfortunately my legs are too big to fit under the highest setting on the adjustable setting, so this couldn’t be done. In fact, this pleased me no end in a way to think my legs had developed so much since I last did this one!

    That was incredibly hard work, utterly devastating for my legs but I got through it. I even added more sets and reached the weights I used to manage when I was fully at my bodybuilding peak. I was pleasantly surprised but I knew my legs are in tremendous shape at the moment, lifting some killer weights so I didn’t give up and pushed my way through all of it, except the extensions because the machine is still out of order. I did used to use the squat machine in my younger days which does pile more weight on as you are pushing with the big front quads more than any of these exercises can achieve, but then the weight has to be lower because you are balancing a barbell on your shoulders, so in effect I lifted far more today on the incline press (double in fact) and reached a dizzying 350kgs – the most weight I’ve pushed in a very long time.

    This training won’t take place too often though as it takes so much out of me these days. I was under 30 in 1993 and had far more energy, but as far as strength is concerned I still have it, in my legs anyway. I’ll figure out some kind of upper body style similar for the weekend’s big session.

    Hope that is of some help
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