Quad Day - 7 Jan 2011

One of my first Quad days with some new found motivation...just thought I would share the workout:
Superset of 4 sets of
Leg Extensions with 225 added - 15 reps each
Hacks (bottom out) with 180 added - 20 reps each

BBall Squats (narrow stance) 20 @ 135; 15 @ 225; 12 @ 315; 10 @ 405; 8 @ 495 and 5 @ 585

Hack Squats (neutral stance) 10 @ 630 added x 4 sets

Smith Sumo Squats - 15 @ 315; 10 @ 405 and 10 @ 495

DB Walking Lunges - 3 sets of 12 steps each leg with 90's

That's it ;) this is going to be a great year!
JCP!

Tags: LEGS, POWELL, QUADS, TRAINING

0 members like this

Replies to This Discussion

Permalink Reply by Kai on January 7, 2011 at 11:33am

You're a freak lol

Permalink Reply by Daniel Albelice on January 7, 2011 at 11:53am

I started putting DB lunges on my quad day a few weeks ago after I read that simply shredded interview you did. Do you count 1 rep per each 2 steps? IE: Right leg lunge, step back, left leg lunge, step back and that's 1 rep? Feels like an eternity on volume day, I actually wake up on leg morning and immediately start dreading that exercise lol.

585 x 5 on the barbell squats, crazy stuff.

Permalink Reply by Jason C Powell on January 9, 2011 at 9:30am

Yes, one "rep" is for two steps, or one step EACH leg. Yeah...those volume days are a KILLER with lunges!!

Permalink Reply by Everette Henderson on January 7, 2011 at 12:45pm

I just got back into doing Sumo Squats, but Hack Squats kill my knees.......I DON'T FIT!!!

Permalink Reply by Jason C Powell on January 9, 2011 at 9:26am

LOL! I have trouble fitting from a "too short" perspective!

Permalink Reply by Steve Buff on January 7, 2011 at 2:24pm

At 75 I have to be careful about knees, lower back, etc and watch out for overloading and hurting myself as I have tendency to do. On days when troubled with lower back I do alot

of leg extensions seated (4 sets of 15) + prone hamstring curls + smith machine squats to keep me in the right form, putting major weight on quads. I am not thrilled with quad work but i am thrilled to see those suckers grow and get ripped!

Permalink Reply by Jason C Powell on January 9, 2011 at 9:28am

You DO have to have a different approach at 75 as compared to us "young ones". But, you are out there making it work! Much respect for that, Steve!

Permalink Reply by Curtis B on January 7, 2011 at 3:45pm