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 Medium level - Leg workout

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ironloo

ironloo

Posts : 1626
Join date : 2010-06-21
Age : 30
Location : Glen Cove NY

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PostSubject: Medium level - Leg workout   Medium level - Leg workout EmptyTue Jun 19, 2012 5:10 pm

I do 4 levels of Leg workouts 1,000 reps each 4 different difficulties, 2 dead-lift sessions, 2-3 weighted Hiit sessions, weekly. Here is 1 of 4 leg workouts anyone can do if you follow the exact rest times you will be done in 1 hr. not that bad. I wrote Level 2 so anyone here can copy and paste it, when you are done with a set just cross it off. Like to know what others think of this routine after they try it out.

Medium level 2

45lbs. vest Squats, w/no more than 1min. rest.

set1 = 25 reps - set5 = 25 reps - set 9 = 25 reps
set2 = 25 reps - set6 = 25 reps - set10 = 25 reps
set3 = 25 reps - set7 = 25 reps - set11 = 25 reps
set4 = 25 reps - set8 = 25 reps - set12 = 25 reps
total = 300 reps squat
+
45lbs. vest 20 lunges + 5 squats right after w/no more than 1min. rest

set1 = 25 reps - set5 = 25 reps - set 9 = 25 reps
set2 = 25 reps - set6 = 25 reps - set10 = 25 reps
set3 = 25 reps - set7 = 25 reps - set11 = 25 reps
set4 = 25 reps - set8 = 25 reps - set12 = 25 reps
total = 300 reps lunge/squat
+
Remove the vest you will feel extra explosive and light.

Body weight squats no weight w/ :15 second - :25 second rest.

set1 = 25 reps - set5 = 25 reps - set 9 = 25 reps - set13 = 25reps
set2 = 25 reps - set6 = 25 reps - set10 = 25 reps - set14 = 25 reps
set3 = 25 reps - set7 = 25 reps - set11 = 25 reps - set15 = 25 reps
set4 = 25 reps - set8 = 25 reps - set12 = 25 reps - set16 = 25 reps
total = 400 reps squat

Total reps = 1,000 if done right you will be finished in 1 hr.




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AJ.

AJ.

Posts : 114
Join date : 2011-10-12
Age : 29
Location : Portugal

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptyTue Jun 19, 2012 5:18 pm

Awesome Loo! Keep sharing workouts! Very Happy
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ironloo

ironloo

Posts : 1626
Join date : 2010-06-21
Age : 30
Location : Glen Cove NY

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptyWed Jun 20, 2012 5:33 am

Thanks, are you going to try it out
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AJ.

AJ.

Posts : 114
Join date : 2011-10-12
Age : 29
Location : Portugal

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptyWed Jun 20, 2012 6:39 am

ironloo wrote:
Thanks, are you going to try it out

When recovered from a slight leg injury, I'll try!
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Zeromni

Zeromni

Posts : 393
Join date : 2011-07-10
Age : 29
Location : boston

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptyWed Jun 20, 2012 12:14 pm

you think this will help with gaining mass on the legs?
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ironloo

ironloo

Posts : 1626
Join date : 2010-06-21
Age : 30
Location : Glen Cove NY

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptyWed Jun 20, 2012 3:12 pm

Enigma this will add some mass, but mainly brutal endurance/strength and overall become more powerful. From doing these 4 routines weekly for months now , i can actually squat more weight for more reps without squatting heavy & when i go for a fast run through the woods i feel it most i use full power every step so i don't have to pace myself. I remember how 45lbs. weighted runs used to feel now they feel normal and weird without the vest.
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BarLord



Posts : 13
Join date : 2012-04-03
Location : Lithuania

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptyWed Jun 20, 2012 3:29 pm

I think this workout has a lots of load for your legs and that is bad, I think.
Sorry for my broken Englsh
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Haze

Haze

Posts : 45
Join date : 2012-05-21
Age : 26
Location : The end is nigh!

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptyWed Jun 20, 2012 4:31 pm

Nice, gonna try that someday
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ironloo

ironloo

Posts : 1626
Join date : 2010-06-21
Age : 30
Location : Glen Cove NY

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptyThu Jun 21, 2012 5:29 am

BarLord yea it is a load but that was the point to adapt to something harder.
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mrpullup2

mrpullup2

Posts : 83
Join date : 2012-05-22
Location : Chinning bar, Canada

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptyFri Jun 22, 2012 11:57 pm

Iron loo, can you please pm me all four workouts when you have time?
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flesmis



Posts : 43
Join date : 2012-02-06

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptySat Jun 23, 2012 3:52 am

Excuse me, but ironloo, can you please post all four (or the other three) workouts here?
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ironloo

ironloo

Posts : 1626
Join date : 2010-06-21
Age : 30
Location : Glen Cove NY

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptySat Jun 23, 2012 1:34 pm

I will post the other 3 leg workouts later, i change them weekly to make them harder so they always change but iwill post this weeks
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ironloo

ironloo

Posts : 1626
Join date : 2010-06-21
Age : 30
Location : Glen Cove NY

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptySat Jun 23, 2012 4:25 pm

Light day Leg workout 1

Body weight squats w/1min. rest max. Consecutive reps count only you pause do the set over.

set1 = 100 reps
set2 = 100 reps
set3 = 100 reps
set4 = 100 reps
Body weight squats = 400 reps
+

Standing Lunges 20 reps right after + 5 body weight squats to make 25 reps per set. w/1min. rest max. Consecutive reps count only you pause do that set over.

set1 = 25 reps set5 = 25 reps set9 = 25 reps
set2 = 25 reps set6 = 35 reps set10 = 25 reps
set3 = 25 reps set7 = 25 reps set11 = 25 reps
set4 = 25 reps set8 = 25 reps set12 = 25 reps
Lunges = 400 reps
+
The remaining Body weight squats i will either do in the steam room, or at home.

Consecutive reps count only you pause do that set over. with :15 - :25 second rest. Stand in one spot the whole time don't move a foot.Keep your timer ready.

set1 = 25 reps set9 = 25 reps
set2 = 25 reps set10 = 25 reps
set3 = 25 reps set11 = 25 reps
set4 = 25 reps set12 = 25 reps
set5 = 25 reps set13 = 25 reps
set6 = 25 reps set14 = 25 reps
set7 = 25 reps set15 = 25 reps
set8 = 25 reps set16 = 25 reps

Body weight squats = 400 reps
+
Total = 1,200 reps
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ironloo

ironloo

Posts : 1626
Join date : 2010-06-21
Age : 30
Location : Glen Cove NY

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptySat Jun 23, 2012 4:35 pm

Heavy day level 3

Squats With 70lbs. vest + 50lbs. dumbbell front squat w/1-2min. rest

set1 = 25 reps
set2 = 25 reps
set3 = 25 reps
set4 = 25 reps
total = 100 reps
+
Squats With 70lbs. vest + 60lbs. dumbbell front squat w/1-2 min rest

set1 = 25 reps
set2 = 25 reps
set3 = 25 reps
set4 = 25 reps
total = 100 reps
+
Squats with 70lbs. vest + 70lbs. dumbbell front squat w/1-2min. rest

set1 = 25 reps
set2 = 25 reps
set3 = 25 reps
set4 = 25 reps
total = 100 reps
+
Squats with just 70lbs. vest w/ 1min. rest

set1 = 25 reps set5 = 25 reps
set2 = 25 reps set6 = 25 reps
set3 = 25 reps set7 = 25 reps
set4 = 25 reps set 8 =25 reps
total = 200 reps
+

20 lunges/5 squats with 70lbs. vest w/1-2 min. rest

set1 = 25 reps set5 = 25 reps set9 = 25 reps
set2 = 25 reps set6 = 25 reps set10 = 25 reps
set3 = 25 reps set7 = 25 reps set11 = 25 reps
set4 = 25 reps set 8 =25 reps set12 = 25 reps
total = 300 reps
+
Body weight squats w/ :10 second rest

set1 = 25 reps set5 = 25 reps
set2 = 25 reps set6 = 25 reps
set3 = 25 reps set7 = 25 reps
set4 = 25 reps set8 = 25 reps
total = 200 reps
+
Body weight Jump squats w/1min. rest

set1 = 25 reps
set2 = 25 reps
set3 = 25 reps
set4 = 25 reps
total = 100 reps

Total = 1,1,00 reps


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ironloo

ironloo

Posts : 1626
Join date : 2010-06-21
Age : 30
Location : Glen Cove NY

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptySat Jun 23, 2012 4:51 pm

Heavy day level 4
All in 1 workout.

100 rep Dead lift routine no belt/ no straps/no shoes
I keep the 30-50lbs vest on till i touch 350lbs.

135lbs x 10 reps
225lbs x 10 reps
295lbs x 10 reps
315lbs x 10 reps
325lbs x 10 reps
335lbs x 10 reps
350lbs x 10 reps
360lbs x 10 reps
370lbs x 10 reps
400lbs x 5reps
420lbs x 5reps
total = 100 reps
Sometimes go all the way up to 400 x 10
+

Squats 70lbs. vest w/2min. rest

set1 = 25 reps set5 = 25 reps set9 = 25 reps set13 = 25 reps
set2 = 25 reps set6 = 25 reps set10 = 25 reps set14 = 25 reps
set3 = 25 reps set7 = 25 reps set11 = 25 reps set15 = 25 reps
set4 = 25 reps set 8 =25 reps set12 = 25 reps set16 = 25 reps
total = 400 reps
+
20 lunges/5 squats with 70lbs. vest w/1-2 min. rest

set1 = 25 reps set5 = 25 reps set9 = 25 reps set13 = 25 reps
set2 = 25 reps set6 = 25 reps set10 = 25 reps set14 = 25 reps
set3 = 25 reps set7 = 25 reps set11 = 25 reps set15 = 25 reps
set4 = 25 reps set 8 =25 reps set12 = 25 reps set16 = 25 reps
total = 400 reps
+
70lbs. vest + 2-25lbs. dumbbell on shoulders w/2 min rest.

set1 = 25 reps
set2 = 25 reps
set3 = 25 reps
set4 = 25 reps
total = 100 reps

Body weight squats with NO VEST, you had weight on the whole time so the remaining 500 reps you will feel ultra light! No more than :25 second rest consecutive reps only mess up start the set over.

set1 = 25 set11 = 25
set2 = 25 set12 = 25
set3 = 25 set13 = 25
set4 = 25 set14 = 25
set5 = 25 set15 = 25
set6 = 25 set16 = 25
set7 = 25 set17 = 25
set8 = 25 set18 = 25
set9 = 25 set19 = 25
set10 = 25 set20 = 25
total = 500 reps

Total = 1,500 reps

Sometimes i will do another 500 squats in the steam room, then core.

That's it for this weeks 4 squat/lunge routines. Now next week i make it more challenging by adding weight, reducing rest times. Hope people try these routines. I was sore when i did my first 1,000 but to adapt you have to train when sore till it feels normal.

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ironloo

ironloo

Posts : 1626
Join date : 2010-06-21
Age : 30
Location : Glen Cove NY

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptySat Jun 23, 2012 4:55 pm

Also every workout i kept adding higher standards, writing down and keeping track of every set and exceeding them weekly. And every week trying to get every set consecutive till the whole workout was complete, and constantly reducing rest time. Now you have all 4 light1,medium2, heavy3, heavy4.
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flesmis



Posts : 43
Join date : 2012-02-06

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptyMon Jun 25, 2012 5:25 am

Thank you very much, ironloo.
I make some Eiffel routine on Friday. I live in eleven floor block of flats, and found on web, that Eiffel tower has something around 1650 stairs, so I ran upwards seven times to get close to this number and after that I immediately did 10 sets of 25 bw squats with 1 min rest, and 10 sets of 25 bw lunges and 5 sets of 30 calf raises in superset. On the other day I relize, how weak I´m, although I always considered my legs not bad from my plyo and sprinting results ( jump form the place about 270cm, long jump around 7m, 100m below 12s and 200m around 24 - without spikes and on slag ground), but the hellish soreness in my thigs and buttocks show me the painful truth. It´s third day now and I´m feeling that I will need another two or three to get rid of DOMS..
I plan to do your high volume leg workouts (or another inspired) now for long months..
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ironloo

ironloo

Posts : 1626
Join date : 2010-06-21
Age : 30
Location : Glen Cove NY

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptyMon Jun 25, 2012 8:40 am

Nice flesmis, do the routine again soon while sore or you wont adapt too it. I was badly shot from it but i worked out sore to get used to it.
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mrpullup2

mrpullup2

Posts : 83
Join date : 2012-05-22
Location : Chinning bar, Canada

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptyMon Jun 25, 2012 12:24 pm

Thx for posting all of that. I will do one tonight, probobly level one, and then let you know how it goes.
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ironloo

ironloo

Posts : 1626
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Age : 30
Location : Glen Cove NY

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptyMon Jun 25, 2012 12:28 pm

No prob, my first time i was a sore for a good week or more. Do the routine exact right down every set to not lose track, and use a timer. do 1 this week, 2 next week, 3 the week after, then 4 all of level 1 to build the tolerance even if your sore train through it, eventually it will be nothing but a warmup.
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ironloo

ironloo

Posts : 1626
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Location : Glen Cove NY

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptyThu Jul 12, 2012 12:40 pm

My hardest one to date, every set consecutive on evderything limited rest.

100 rep deadlift routine + 1,000 rep squat/lunge combo.

Deadlift, no belt

135lbs. x 20
225lbs. x 10
295lbs. x 10
315lbs. x 10
325lbs. x 10
335lbs. x 10
350lbs. x 10
370lbs. x 10
405lbs. x 10
+
1,000 reps 500 squats w/vest 500lunges with vest.
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flesmis



Posts : 43
Join date : 2012-02-06

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptyThu Jul 12, 2012 1:06 pm

Crazy work.. How many sets/reps did you do the squats/lunges combo in?
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pulldoggpull

pulldoggpull

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Age : 29
Location : Athens, Berlin, London

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptyThu Jul 12, 2012 2:17 pm

ironloo wrote:
My hardest one to date, every set consecutive on evderything limited rest.

100 rep deadlift routine + 1,000 rep squat/lunge combo.

Deadlift, no belt

135lbs. x 20
225lbs. x 10
295lbs. x 10
315lbs. x 10
325lbs. x 10
335lbs. x 10
350lbs. x 10
370lbs. x 10
405lbs. x 10
+
1,000 reps 500 squats w/vest 500lunges with vest.

i am actually laughing rigt now. this is so brutal lol

ur weekly workout is insane ironloo.

i am actually scared of this. hahahah

and u have been doing this already quite some while. u have come a long road. how are ur joints etc? still all good? just wondering in general. such high workload seems to me like it wearing everything out in your body. ur legs are working everyday, considering also your job for hours!!!!
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ironloo

ironloo

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Age : 30
Location : Glen Cove NY

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptySat Jul 14, 2012 4:44 pm

flesmis squats 20 sets x 25 reps=500 lunges 20 sets x20lunges righter after 5 explosive squats to make 25 reps per set =500.

pulldoggpull Haha nah joints all good feel strong, just sometimes i will get cns burnout from too much but i always come back stronger and don't burnout as quick when i recover and end up stronger.
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BubbaGumbo

BubbaGumbo

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Location : Greece

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PostSubject: Re: Medium level - Leg workout   Medium level - Leg workout EmptySat Jul 14, 2012 4:52 pm

1000 reps of squats? are you a demi-god?? Very Happy
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