Leg Day

Leg day for me is not successful if I can walk sans pain the next day. A good leg day will yield some soreness a couple of days later. I have been working to perfect a leg day routine that will yield these desired effects. My current routine incorpates running and weightlifting. I start on the treadmill and finish with squats. I usually do 5 assisted chin-ups between each machine.

15 minutes on treadmill

3 minutes on 5.5 (comfortable pace)
3 minutes on 7 (fast pace)
3 minutes on 5.5
2 minutes on 7
3 minutes on 5.5
1 minute on 7
(You can change the speeds to match your own fitness level. Running on 7 for me is a fast pace.)

After the treadmill I head to the leg press. I usually work my way up to 400 pounds. I start at 290.

Leg Press            Hip Abduction                   Calf Raises         High Bar Back Squats

1x10 290             5x10 at 170 on inner        5x10 at 110        4x10 at 75 lbs
1x10 310             5x10 at 150 on outer
1x10 330
1x10 350
1x10 370
1x10 390
2x10 400

Of course, I cant keep doing the same workout and expect to see the results I desire. I have set some goals for myself with regards to changes to my leg day routine. I currently use a leg press machine that only goes up to 400 pounds. The leg press with the free weights intimidates me. I plan to woman up and use the other machine. I want to increase the weight I can press by about 50 pounds in the next month or so. My inner thighs are stronger than my outer thighs. I want to see some equality in the amount of weight I set for the hip abductor machines. Additionally I would like to increase the weight to 190. I plan to increase the number of calf raises over time. I think that I will gradually add 1 set of 10 until I am doing 10 sets of 10 during each leg day workout. My son constantly fusses at me when I squat. He thinks that I should be using more weight. I don't feel that I am ready. I am working on it, though. When I get to that last set of 10, I can see my muscles quivering in the mirror. I don't know if those muscles can handle more weight yet!!! I plan to try, though. My goal is to be squatting 90 pounds in about a month.  I am hoping that stronger legs will translate into a faster 10K and of course great gams!!!