Starting Legs tonight!

[Brazensol]

Wish me luck! Probably won't be able to walk for the next three days. Friday will be an Advil day for sure...

[Times Roman]

wait...

...you don't ordinarily work your legs???

[JWP806]

Wish me luck! Probably won't be able to walk for the next three days. Friday will be an Advil day for sure...

You'll enjoy getting on and off the shitter for the next few days. Good luck buddy!

[crazy mike]

wait...

...you don't ordinarily work your legs???

Yea what's up with that ???? now who's ...crazy mike

[Brazensol]

wait...

...you don't ordinarily work your legs???

It's been an off and on thing. Mostly off. Time to change that and it starts tonight. They should grow like crazy over the next three months. The only reason I didn't start them with my current workout routine is I wanted to do a lot of cycling to lose some fat (down 12% so far). Looking forward to adding at least 1-1/2 to 2 inches this summer. Who knows, maybe more.

[kelkel]

Best to take it easy for a while. Work into this....injuries set you back further.

[tigerspawn]

Good luck

[Times Roman]

Best to take it easy for a while. Work into this....injuries set you back further.

KelKel is right. You're an old fuk like me....

...you should go easy at first and slowly build into a heavy routine.

...too easy to get hurt when you're an oldster like you! =)

[Brazensol]

Took your advice and eased into it. Pretty basic leg routine for the first night consisted of 3 sets 10 reps on the squats (only 155# but it was enough), 3 sets of leg extensions, 3 sets of leg curls (they have a nautilus machine that I hate) and 3 sets of 15 reps calf raises. Topped it off with 6 sets of ab work. I actually think I enjoyed the squats! Had my 18 yo son sweating before he started his second set so it was worth it just for that alone... lol.

Went for a short (9 mile) and slow (12 mph) bike ride this morning to stretch them out and so far they are not nearly as sore as I expected. I think partly because I've been riding for over two months now and the easy ride I took this morning. Of course the 155# squat helped too. Also took some casein protein powder before bed and that might have helped too. I'm going to try and add 10-20#'s per session and see how that plays out.

[Times Roman]

Took your advice and eased into it. Pretty basic leg routine for the first night consisted of 3 sets 10 reps on the squats (only 155# but it was enough), 3 sets of leg extensions, 3 sets of leg curls (they have a nautilus machine that I hate) and 3 sets of 15 reps calf raises. Topped it off with 6 sets of ab work. I actually think I enjoyed the squats! Had my 18 yo son sweating before he started his second set so it was worth it just for that alone... lol.

Went for a short (9 mile) and slow (12 mph) bike ride this morning to stretch them out and so far they are not nearly as sore as I expected. I think partly because I've been riding for over two months now and the easy ride I took this morning. Of course the 155# squat helped too. Also took some casein protein powder before bed and that might have helped too. I'm going to try and add 10-20#'s per session and see how that plays out.

Good job!

....us "oldsters" need to look out for one another. I had legs yesterday too. I do a total of six routines, but not squats.

Here's what it looks like

Leg press
Leg curls
Leg extensions
Hip Adductions
Hip Abductions
Seated Calf raises

I hit legs twice a week, and have been doing so for about 9 months now.

Went to a party with short pants on recently, and I could hear a comment about me, something like I look like a bull dog because I'm large on top and small on bottom. I just don't have the genetics to have huge legs. doesn't mean I don't try intensely. But I still hit legs 2x/week.

Of course, the roughest routine is the leg press for me. that's the one where it feels like my eyes are going to pop out of their sockets, and the longest to recover between sets.

The most important thing, for me, is to not get hurt. It wasn't too many years ago where I had something pop in the back of my left leg, part of the hamstring snapped, and I wasnt' even exercising at the time. A huge black bruise the size of a small football resulted, and much swelling. Injuries like this mean about a six month rehab before being able to exercise that muscle group again. Of course, this was before I found out about TB500. But this injury was severe enough that the TB wouldn't have been able to keep me out of rehab.

Anyways, I ramble. good luck on the legs, and remember to ease into the intensity!

---Roman

[Brazensol]

I think legs twice a week would kill me! One (and the only one) good thing about not working legs much before is they are fresh and injury free. Of course they also resemble a chicken but hey, who's looking... lol.

I can already see my calves are going to take a lot of work. Not even remotely sore. I may be able to hit calves twice a week but I don't think I could do quads x2. Maybe after 6-9 months. Maybe.

Thanks for the encouragement TR.

[MajorPectorial]

Personally i like using leg press machine to force a stretch on my calves n squeeze up on big toes(not turning ankles outward), i go quite heavy,n my legs are slow growers too. Just.gotta keep hammering away

[Brazensol]

Legs are sore today but not as bad as I expected. Skipped the bike ride today to give them some time to heal not to mention it was already 94 degrees at 0630 this morning. Be glad when this heat wave passes.

I did 3 sets of 15-20 on a Nautilus calf machine and they did burn at the end of each set. Thought for sure they'd be at least a little tender. I'm gonna nuke 'em next session with 6-8 sets with the calf machine and I'll try the leg press machine too.

[MajorPectorial]

I find my calve pain sets in the next day. Id still massage em tonight if youve hit em hard.

[Brazensol]

Won't hit them again until next week. Big yes on the massage. I just have to get them sore in the first place... lol.

[Brazensol]

Second leg workout. Squats; hate 'em and love 'em at the same time! Moved from 155 x 8-10 for 3 sets to (1st workout) to 185 x 8 for 4 sets. Felt good but I had to work it. Felt slightly nauseous after the third set but it passed quickly. Felt fine after the 4th set.

One problem though. The leg curl machine (a nautilus unit) just doesn't work for me. It feels very unnatural no matter how I adjust the seat position. My wife and son feel the same way about it. What can we do to work the leg bicep at least temporarily until we find a new gym? This is the only machine they have for that muscle so what are my other options?

Also jumped up on the calf weight and sets so hopefully they will be sore tomorrow. They did get a good burn.

[Brazensol]

Ok! Did leg presses for the first time today! And I thought squats were bad... Probably won't be able to walk tomorrow. Gonna be a great day to start a fast since I won't be able to get down the stairs to the kitchen anyway. Probably a two day fast at that. And who knew you could see stars inside the gym? In broad daylight no less... lol.

[ppwc1985]

Second leg workout. Squats; hate 'em and love 'em at the same time! Moved from 155 x 8-10 for 3 sets to (1st workout) to 185 x 8 for 4 sets. Felt good but I had to work it. Felt slightly nauseous after the third set but it passed quickly. Felt fine after the 4th set.

One problem though. The leg curl machine (a nautilus unit) just doesn't work for me. It feels very unnatural no matter how I adjust the seat position. My wife and son feel the same way about it. What can we do to work the leg bicep at least temporarily until we find a new gym? This is the only machine they have for that muscle so what are my other options?

Also jumped up on the calf weight and sets so hopefully they will be sore tomorrow. They did get a good burn.

You can do a couple of leg presses with feet high even with your toes off of platform and bring to chest as far as possible. It stresses hamstrings more like this. If you have access to cables and ankle hooks you can do a light curl. Go to you tube and search too.

[Java Man]

I'm assuming you meant hamstrings by 'leg triceps' since I don't think you meant quads and there is no leg tricep

stiff legged deadlift hits them pretty good.

good idea to go slow. I started last december with just the bar for high reps. Did that for a few workouts, then started adding weight every workout (squats I'm talking here, sorry). Now I'm working in the 400's again. I would have landed in hospital if I had attempted that right off the bat.

I'm a little younger than you but injuries come easier than they did before my gym layoff 10yrs ago. Got to take it slow.

[JinNtonic]

I just purchased a leg press for my home gym. Feels great to beable to get a good leg workout in.

[Brazensol]

Operation 'Fix Chicken Legs' is well under way! Did squats 5 x 5 followed up with 3 sets each of leg presses, stiff legged dead lifts, leg curls and 5 sets of calf presses. While the weight was not impressive the effort was certainly herculean... Didn't puke though so maybe didn't work quite as hard as I could have (had a few dry heaves after the second set of leg presses - that should count for something right?). lol. IF I can keep this up the legs will have no choice but to respond. Workout was done about 2 hours after a 16 mile bike ride by the way.

I think I felt the extra GH pumping through my veins... lol.

[warlockjmr]

Best way to hit ham strings is Romanians, good mornings, pull throughs but the king is glute ham raises.

[C3RB3RUS]

You'll enjoy getting on and off the shitter for the next few days. Good luck buddy!

hahaha, for r e a l

[Brazensol]

^^^ Got that right. Hurts like hell now and I still have tomorrow to look forward to for the worst of it... At least with me the most pain comes ~48 hours after. I did ride my bike for 12.5 miles today in the hopes that it will mitigate the soreness. I just hope it don't make it worse!

I think I'll soak 'em in a really hot bath tonight with some epson salts and see how much that helps.

[kelkel]

I just purchased a leg press for my home gym. Feels great to beable to get a good leg workout in.

What type did you get Jin?