I start out with 15 minutes of bike and 15 minutes of light stretching.
Leg extensions: 3 sets warm up, 5 sets all out, 20 reps each. Leg press: The way I do these lately is something new for me but it is making my legs look sick. I start out with 10 plates per side do 10 reps, add a plate on each side and do 10 reps, add another and do 10 reps, and add one more then do 10 reps. I do 4 sets of these fuckers. By then, I don’t know whether to shit or go blind. And now it's time to squat… I do free weight barbell squats: 5 sets ascending weight and usually tops out at 405 for 20 reps. I try to keep my reps high for lower body because the development is greater and also allows you to master the move, and focus on the contraction instead of “a” to “b” lifting. Lunges: I do these on the Smith machine to facilitate a strong smooth motion and to reduce the amount of energy I have to waste on steadying myself throughout the move. One legged extensions: 4 sets 20 reps to flush in the freshly oxygenated blood. Stiff-legged deadlifts: 5 sets, 12-15 rep range (I perform these 4 seconds down and 2 seconds on the up phase). Lying leg curls: 5 sets of 12 reps (slow and deliberately). No calf work on this day (too much exertion on major parts).
