Need help with leg workout after injury!

[kaptainkeezy04]

Last October, I hurt my lower back from years of bad posture, not working out my core muscles, and curving my back on leg presses. Now, I cannot do squats or deadlifts, which have really halted my gains, but oh well. My leg routine is now as follows...

warmup:
2x sets 15x reps of leg extensions
2x sets 15x reps of leg curls
1x set 15x reps on leg presses

heavy:
4x sets 15x reps on leg presses
3x sets 10x reps on each leg of lunges
3x sets 10-15x reps of leg extensions
3x sets 10-15x reps on that machine that works your hamstrings and glutes, where you are standing and you push your leg back behind you.

Can you guys think of anything else I could use to switch up this routine, because I certainly don't want to plateau from doing the same exercises over and over. I can't put any weight on my back, so squats are off limits, and i can't do stiff legged dead lifts for hams either.

P.S. calves are done on a different day.

[eatrainrest]

Last October, I hurt my lower back from years of bad posture, not working out my core muscles, and curving my back on leg presses. Now, I cannot do squats or deadlifts, which have really halted my gains, but oh well. My leg routine is now as follows...

warmup:
2x sets 15x reps of leg extensions
2x sets 15x reps of leg curls
1x set 15x reps on leg presses
i also dont see the need for this many warmup sets, 5-10 minute low intensity warmup followed by 1-2 prep sets at 80% intensity should be fine, you dont want to be fatigued going into the workout
heavy:how are 10-15 reps heavy? i believe you mean 100 percent intensity
4x sets 15x reps on leg presses
3x sets 10x reps on each leg of lunges
3x sets 10-15x reps of leg extensions
3x sets 10-15x reps on that machine that works your hamstrings and glutes, where you are standing and you push your leg back behind you.
this doesnt look bad at all 10 sets quads/3 sets hams... although you could add another 1-2 sets for hams


Can you guys think of anything else I could use to switch up this routine, because I certainly don't want to plateau from doing the same exercises over and over. I can't put any weight on my back, so squats are off limits, and i can't do stiff legged dead lifts for hams either.


P.S. calves are done on a different day.

how long have yyou been on this workout? some argue 8-12 weeks is plateua time but if its still working why fix it?

[kaptainkeezy04]

Thanks, eatrainrest. Yes, I don't mean heavy, I just mean 100% intensity to failure. I have always done 3 warmup sets, ever since SwoleCat suggested it, and plus my legs, especially hamstrings, are usually pretty stiff when i start a leg workout. I should have also mentioned that i am on the eliptical for 5 minutes of warmup cardio at low intensity. I got an MRI done recently, and it showed protruding L4 and L5 discs, so I am doing a lot of core exercise and stretching, and it is helping a lot, so hopefully I can get back to doing squats and deads in a few months.

[eatrainrest]

sounds good to me keep up the good work with stritct form!