New leg routine, overkill?

[MilVetBro]

Hello all,
If you caught my last thread I'm trying to use my last 10 - 12 weeks before cutting to add some last minute leg mass( I know it seldom works, but gotta try before my first show). I don't have the option for breaking up leg day into two days at the moment, and the routine below is the longest I've ever done. I'm currently eating about 4K cals, AAS assisted recovery, would you think this is overtraining?

Deads - 4 x 12/10/8/6 - 135 to 365/405
Squats - 4 X 15/12/10/8 - 135 to 365
Leg Press - 4 x 15/12/10/8/6 - 315 to 720
SLDL's - 4 x 10 - moderate/light, just started doing them, probably no more than 135 now
Hamstring curls seated - 4 x 20/15/12/10
Leg Extensions - 4 x 20/15/12/10
Hamstring curls lying - 4 x 20/15/12/10
Hyperextensions - 3 x 30 unweighted

Go or No?

[sassy69]

I still think I'd split it up into a Quad dominant day (maybe light ham accessory) and Ham dominant w/ light quad accessory.

[MilVetBro]

I wish I could Sassy, but the 4 days I have to train now is stretching it to the max with my other commitments(doing chest/delts - Back/traps - bi/tri/calves - quads/hams, with 20 min cardio prior and abs at the end of all w/o days which are Mon/Tue/Thur/Fri). I haven't tried to make it through the workout yet, Mon will be the first try.

[MilVetBro]

Well, we got through the first one. We ended up dropping the last few sets of lying hammy curls because after the stiff legged dead lifts those puppies were crying. Also looking at adding at least 1 or 2 trips across the gym(it's huge) with some walking D-bell lunges after we get used to that level of hammered.

[MilVetBro]

I have to add...........that that workout took us both out of gym for two days. No way to find the energy to go back and hit it hard without some down time. Maybe it'll work, maybe not.

[Mr. Pelham]

why the DL?

[Voltekker]

I like lying ham curls over seated, I know the dead lift does some leg work but why not do something that just targets the legs like lunges

[MilVetBro]

why the DL?

Most I know do DL's, if they do them at all, on leg day vs back day. I know it's a compound movement but I personally get more lower outside quad soreness from doing them than any other leg movement. If you've looked at my pics, you can see that I pretty much have nothing going on in the lower quad area, so I thought it would help. If you mean SLDL's it's becaude my hammies are small!!!!!!!

[MilVetBro]

I like lying ham curls over seated, I know the dead lift does some leg work but why not do something that just targets the legs like lunges

I like lying over seated also(last gym only had a seated) and thought doing both could only help. if you see my 3rd post above we are adding walking lunges in on the next one.

[Voltekker]

I like lying over seated also(last gym only had a seated) and thought doing both could only help. if you see my 3rd post above we are adding walking lunges in on the next one.

Missed that :) I think adding the lunges your good to, sick leg day.

[Aesirian]

IMO, Romamians are more effective for leg training than DL's. Muscles remain under tension.

[PeteM]

1a) Barbell Front Squats 4-6
1b) Barbell Hack Squats 8+

2a) Stiff Leg DL 6-8
2b) Lying leg curl 12+

3) Walking lunges 8+ (each leg)

[MilVetBro]

IMO, Romamians are more effective for leg training than DL's. Muscles remain under tension.

Appreciate your input, looks like the majority say to 86 the DL's & keep the SDSL/Romanians. That'll make adding lunges much easier.

[MilVetBro]

1a) Barbell Front Squats 4-6
1b) Barbell Hack Squats 8+

2a) Stiff Leg DL 6-8
2b) Lying leg curl 12+

3) Walking lunges 8+ (each leg)


Thanks Pete, are you saying to pick a or b and only do 3 movements? You've got some great looking wheels man!

[PeteM]

Nope - those are pairings or super sets. One set a, one set b - rest, 4-6 sets for each pairing. 5 exercises.

[MilVetBro]

Ahhh, makes perfect sense now. I was just watching Ann Titone over at RX(figure competitor) superset hacks/extensions and SDSL's / Ham Curls with more weight then most men do(365 hacks. 585 leg press etc.). Gonna have to look into the supersets. I'm so new to sdsl's(135 is doing me in at the moment) that I know I couldn't make it through the sdsl/curls without some rest between at the moment, at least not with any decent weight, so as soon as I get worked up to it I'm gonna try it. Thanks for the input.

[vancouverrules]

What is the logic behind the 30 rep sets for hyperextensions? Just balanced development?

[MilVetBro]

What is the logic behind the 30 rep sets for hyperextensions? Just balanced development?

It's just something I enjoy, I actually do abs & Hypers at the end of every workout, and unless I do weighted I crank out a lot of them. On top of enjoying them I figure hitting hams harder on leg day isn't a bad idea.

Just a general update, dropped the DL's, Dropped seated ham curls, added Walking weighted lunges, and I think it's about perfect, because I'm sore as hell for two days after!