Legs & Back Totally Modified!

Today it was legs & back and I knew that this was going to be a total change. Now don’t get me wrong, the P90X workout is pretty good, and keeps you in shape, but my legs are skinny and it’s time for some mass if possible LOL so I needed to change everything because about 1 or 2 exercises for legs could be translated over.

So I scoped the GYM today while I was working to see what I had at my disposal, there are 5 different types of workout equipment I could use for legs. First thing I decided was I would use only 4 at a time, to A) be able to alternate in order to keep muscle confusion and B) I don’t want to kill myself right off the bat LOL.

Also there are 4 back exercises, so I figured 4 leg ones and do 1 of each. But because I was lifting enough for only 6 to 10 reps I repeated the sequence 3 times. So here is what I did.

• First off I warmed up and stretched up, I made sure both my shoulders and legs were nice and ready before I started, did not want to tear something, this I only did once.
• Leg Press: I started with Leg Press, they kind of can replace a squat. However the other equipment I did not use, which I will use next week which is actually full squats. Here is the Machine I used :

Again from Atlantis, the starting weight on this is 125lbs, I did not know this when I used it, there was weights added and I took off some to test it out, I left two 45lb plates adding 90lbs and that seemed pretty good so I was pushing 215lbs and was doing 10 reps nice and slow.

• Reverse Grip Chin Ups: This time I did them just as is, because last time the wide front pull ups were the ones I did as is. And because I am no longer following the video, I did these the way I wanted to for a while LOL, nice and slow making sure I also use the full range of motion, I ended up only doing 13 reps like this but oh man did I start feeling it.
• Leg Extensions: Again looking for something that will make me lift big, no more than 10 reps. I used this machine:

I used 120lbs, this felt pretty good and again taking my time. If you rush you are starting to cheat, the inertia helps you to lift, you don’t want that.

• Wide Front Pull ups: OK so here I changed it, I used the same pull down machine as last time, but using a wide grip to pull down. I used 120lbs Not sure why I can pull myself easier than I can pull 120lbs on the machine. But I did 10 reps.
• Lying Leg Curls: Now to workout the back of my legs, I used this machine:

The back muscle of my legs is not as strong, so I had to use 90lbs and the most I could do was 6 reps.

• Back Flies: A little switcheroo, I wanted to put in some back flies, basically this replaced the switch grip pull ups, I will bring them back, remember we need to switch up exercises in order to promote muscle confusion. So I used the same machine as last time at 120lbs.
• Standing Calf Raises: Still in search for heavy lifting, so I used this machine: Wow this I was able to set to 200lbs and I still did up to 13 reps, I did not want to go higher due to the factor that I am also working out my back and I don’t want to hurt myself.
• Close Grip Over Hand Pull Ups, That’s right I had two that I kept the same. Pull ups are still good for you and last time I used more machine than pull ups so this would be a good change up in my routine, to make sure I cover my bases. Yet again I did these nice and slow, made sure to go up as high as possible and all the way down, no cheating, and making sure it was slow. I did about 13 reps as well.

I did this entire routine, three times, the last time for the Leg Press I added an extra two plates of 10lbs, adding the final total to 235lbs to push. I kept the rest the same. I will say I am pretty sore, and so is my back, it is feeling it.

This is still experimental phase for me, but at the same time I am happy that this seemed to workout so far.

Tomorrow I will be doing Yoga and that I will follow the DVD, I so need it LOL. I also have time tomorrow so stats will be coming up tomorrow.

Thank you for your time:

Mike