Nov 18 2014, 01:51 AM
QUOTE(trade99 @ Nov 17 2014, 11:30 PM)
1 week 2 days leg
- 1st day (power) HEAVY
squat 8 set at least 4 - 6 reps, from 1st set increase the weight untill only can do 4-6 reps, my maximum weight is 45kg + 45kg
sumo deadlift 5 set, increase the weight untill only can do 4 - 6 reps weight is 30kg + 30kg
leg press 5 set, increase the weight untill only can do 4 - 6 reps total weight is 270lb + 270lb
calf 5 set, increase for each set but not heavy, 10-15 reps 30kg +30kg
- 2nd day (iso) Normal weight
squat 5 set, from 1st set increase the weight untill only can do 4-6 reps, max weight 40kg + 40kg
walking lunges 5 set from 70lb to 80lb 10 step go and 10 step back
machine 5 set for front leg and rear leg
calf 5 set weight increase for each set but not heavy, 10-15 reps 30kg +30kg
now im in cutting, lower back injured many times when doing leg or back workout since cutting.
They are many variables in any workout; mind-body connection, intensity, rest time, giant sets, compound sets etc. Try to tweak as many as you should. In addition calories intake and even proper sleep and rest. You got to figure that out yourself unless you have a coach who can see what and how you do your workouts.- 1st day (power) HEAVY
squat 8 set at least 4 - 6 reps, from 1st set increase the weight untill only can do 4-6 reps, my maximum weight is 45kg + 45kg
sumo deadlift 5 set, increase the weight untill only can do 4 - 6 reps weight is 30kg + 30kg
leg press 5 set, increase the weight untill only can do 4 - 6 reps total weight is 270lb + 270lb
calf 5 set, increase for each set but not heavy, 10-15 reps 30kg +30kg
- 2nd day (iso) Normal weight
squat 5 set, from 1st set increase the weight untill only can do 4-6 reps, max weight 40kg + 40kg
walking lunges 5 set from 70lb to 80lb 10 step go and 10 step back
machine 5 set for front leg and rear leg
calf 5 set weight increase for each set but not heavy, 10-15 reps 30kg +30kg
now im in cutting, lower back injured many times when doing leg or back workout since cutting.
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