Really pleased with my leg day today, thought that it went really well. It's the first time that I've done it "properly" i.e. with free weights (previously leg days I'd done all on machines) I still did use some machines, but mostly as a warm up, and for another reason which I'll ask about at the end of my post.
My first foray into squats was... interesting. Started off with 50kg on my very first time, nearly overbalanced backwards and had to set the bar down, before crawling off my ass underneath it
![Stick Out Tongue :p :p](/styles/default/xenforo/vbSmilies/Normal/tongue.gif)
Turned the weight down and all was well. Later on a nice chap was kind enough to give me some form tips, and it was going great.
here's what I did:
Quad machine: 10x40kg 10x50kg 8x50kg I find this really easy
Dumbbell Lunges: 10*x36kg 8x40kg 8x36kg *10 reps each leg
Calf raise: 10x28kg 10x30kg Problem with these, there's no real decent block at my gym, I was actually using a disk =\
Calf extension (machine): 10x55kg 10x65kg 8x65kg (these were easy, next time I'm gonna try for 65 70 70)
Squats: 10x30kg 10x30kg 8x40kg 10x30kg
Squats #2: 10x30kg 10x40kg 10x40kg
Hamstring machine: 10x60kg 8x65kg 8x65kg
NB That list isn't in order
I know that those squats are pretty small numbers, but it was my first time, so I'm getting used to it, and I did feel that I have a lot more to give. Next time I'll be starting with 40kg and will go up from there. My legs are also pretty strong compared to y upper body, so supporting muscles will probably start to hold me back, but they're getting a workout on leg days from squats, and on my upper body days as well, so they'll soon fall into line
Can anyone give me any tips as to how to exercise my calf muscles? We don't seem to have a block, so shall I just do them off the floor (and do lots of reps)
Hamstring exercise wise, what exercises are there for hamstrings? The internet tells me that straight leg deadlifts exercise the hamstrings, what exercise do you guys use?
My quads are feeling pretty fatigued at the mo, standing up from my chair was a bit of a shock
![Stick Out Tongue :p :p](/styles/default/xenforo/vbSmilies/Normal/tongue.gif)
And I'm going out tonight, great
![Big Grin :D :D](/styles/default/xenforo/vbSmilies/Normal/biggrin.gif)