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J-Rock

Legs

I like to get legs out of the way before my week starts. The last thing I want to do after being on my feet all day is legs.

I do a 10 minute warmup on the cycle to get the blood moving, then I follow up with some stretches. I am still finding it difficult to go heavy while squatting. I get a weird feeling in my left kneecap. I may have to buy some wraps.

Leg Extension
Leg Press
Hack Squat
Light Squats
LungesWalking or in place
Seated Leg Curls
Lying Leg Curls
Abductor and Adductor Great for the hip flexors
Donkey Kick Backs
I may add some stiff legged deadlifts in there.

iron_worker

Is that all the exercises you did in one day!? Seems like alot.

J-Rock

I am preparing in advance. This is Sundays workout. I just listed all these and I'll pick which ones I'll do. Most likely I'll warm up with extensions and curls, then some light squats and lunges (my knee), then leg press and hack squats (heavy), then finish up with the abductor, adductor and glute kick back. It'll show a different picture when I add the weights in.

Ross86

Do you not think that hack squats will aggravate your knee? Improving your squat form will probably take care of the knee issue.

J-Rock

I'll start on squats after warming up and see if this helps. Maybe I'm throwing squats in too late when I'm not fresh?

Ross86

Squats are always the first thing I do in any kind of lower body workout. They're probably the most important exercise & should be prioritized that way.

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J-Rock

Ok, I'll start with squats tomarrow. Thanks Ross.

J-Rock

Nutrition for 11-2-08

Numbers listed as Fats Carbs and Protein

Upon waking- 1 scoop beta alanine (1.6g) with 2 glasses of water

5am
4 egg whites- 0 0 16
2 whole eggs- 10 2 12
1/2 c Ezekiel cereal- 3 38 8
1 cup skim milk- 0 13 8

8amPre-workout
1 scoop whey powder (70cc)- 1.5 4 24
1/2c Irish oats- 2 22 4
1/4 tsp Citrulline Malate (4g)
1/4 tsp of Creatine Ethyl Ester (4g)
1 level scoop of Beta Alanine (1.6g)

10am- Work-out

11am-Post Workout
2 scoops whey powder- 3 8 48
1 scoop waxy maize- 0 38 0
1/4 tsp citrulline
1/4 tsp Creatine ethyl ester

2pm
5oz chicken breast- 4.5 0 25
1tbsp EVOO- 14 0 0
1/2 cup brown rice- 1 22.5 2.5
1/2c 1% cottage cheese- 1 4 13

5pm
1 can tuna- 1.5 0 33.5
1/2c brown rice- 1 22.5 2.5
2 egg whites- 0 0 8

8pm
5oz chicken breast- 4.5 0 25
1/2c brown rice 1 22.5 2.5
1/2c 1% cottage cheese 2 4 13

Bedtime-
1 scoop casein protein 1 4 24

Totals 51g fats (459 cals)
198g carbs (792 cals)
269g protein (1076 cals)

GRAND TOTAL: 2,327 cals

HIThopper

Maybe try Box squatting with a nice wide stance,that should minimize the amount of forward knee travel.If you wanna build some big eye pleasing quads you could try bulgarian squats too.Sled dragging backwards really has put size on my quads too.

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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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