It's day 4 and it's leg day today. Before I start I went and forgot to mention something important called stretching. Stretching will do 2 things and that is preventing certain injuries and most importantly, getting some blood flowing into the muscles that your working out. When your tearing those muscle fibers and making room for new muscle to grow, your going to need to get some blood flow to be going on there so the blood can send all that creatine and proteins to rebuild all of them new muscle fibers that you tore apart and in turn making your muscle bigger. So waking up the next morning too sore to really walk after leg day or when it's too hard to lift up that shaker bottle full of protein and creatine, you went and tore all kinds of muscle and made room for new muscle to pop out and be noticed. So make sure to stretch and help those gains grow.
Now that I have that out of the way its back to the workout, and here's what I do.
• Leg Press
•Leg Curls
•Leg Extension
•Deadlift
• Lunges
On this workout I'm mostly on the Smith machines mostly for health reasons due to a bad back. The first 3 workouts I listed you can swap out any one of those or all three for the squats on the free weights. Doing the regular squats on free weights are about the best you can do for legs but for those of us with bad backs or if you bad knees the smith machines would be the better option to go with. Mostly because it takes out the stress on the back and knees. I do 5 sets of 20 reps on each of these. With every set I add on an extra plate of weight. It doesn't matter if you add on the 2.5 pound plate or another 45. Just as long as it's a plate you added on. But if your on the smith machines and you start on the 60 pound plate, and then on set two you go up to 70 pounds and then 80 pounds on set 3 and 90 pounds on set 4 and so on until I'm done with my sets.
Some of you might be saying "Now gunner, You forgot to add in calves today". I left calves out of today's workout for a reason. For one reason it's bad enough to have to walk around with sore calves and legs, and you tend to avoid having to step up no matter how high up you have to go, whether it's on a set of stairs or stepping up on the curb of the sidewalk.
That's pretty much it for now and on day 5, the lifting is going to be an easy but short day for lifting. Day 5 is finishing off leg day with calves. And just because it's leg day doesn't mean you can skip out on doing your cardio. Train for what you want to get and not for what you already have. So keep it up, stay motivated, and happy lifting.