MONDAY- LEGS

I'm going to start posting my workout schedule for the week. I've been feeling awesome with this schedule, and not too stressed.

Preworkout:
-Jack3d, water

Stretch real good, especially those hamstrings. If you pull something you're done for the day.

Squats: don't use those silly machines, they hurt your knees. Get the bar and squat. I use a back brace belt to help on heavier sets.
- 4 sets: 1 warmup, 3 working -- 225lbs(10 reps), 275(6-8 reps), 315(2-4 reps)

Leg Press: Keep your feet high to get strain off your knees.

- 4 sets: 1 warmup, 3 working --- 450 (10 reps), 450 (10 reps), 540 (2-4 reps)

Leg extensions: Don't try to "lock" your knees. a physical trainer said that's the worst part of the extension, basically the extremes of the movement. try to squeeze your legs without fully extending.
- 4 sets: 1 warmup, 3 working -- 70 (15- 20 reps), 120 (15- 20 reps), 170 (8-10 reps)

Leg Curls: Plain and simple.

- 3 sets: 1 warmup, 2 working -- 75 (12-15 reps) x 2

Weighted lunges: i use 35s or 40s.

5 sets: i usually set a course around the gym. and try to get it in at least 5 reps. REMEMBER PUSH YOURSELF

Calf raises (weighted)

3 sets: 20 (12-15 reps) x 3