Project Tree Trunks Update Video

I would have to say that in Classic Physique my weakest body part is going to be my legs, it's not that I have small legs but rather the guys competing in Classic Physique simply have kind of big legs, bigger than the guys back in the actual Classic days like Arnold that had decent legs for sure but nothing like the bodybuilders stepping on stage today.

I's not that I don't work my legs just as much or as hard as my upper body, perhaps it may be my age? As guys get older our legs seem to not respond as well to training at least in terms of size, now at 51 I feel m y legs are fairly strong in comparison to my upper body and not even that unbalanced in size but to be comparable to the Classic Physique guys I stand beside I will have to bring them up to be competitive so here we are today...

My plan is to train legs every workout day which for me is 6 days a week, I will incorporate 3 compound movement days that will consist of either a squat, deadlift or Leg press of some sort, between these compound improvement days I will incorporate isolation exercises like leg extensions and curls and modified versions of these exercises.

A few years back I trained shoulders in a similar manner hitting them every time I stepped into the gym, not super hard every workout but atleast hitting them in some way every workout and low and behold they grew!

Right now my upper thighs are 23.75 inches in my left leg and 23.5 inches in my right leg. My plan is to remeasure them every month and see what the tape measure tells us. Hopefully we see monthly improvements.

Full Week of Workout Videos - Monday Legs Accessory Home

42 minutes - 360 Calories - Average Heart Rate 117 - Max Heart Rate 144.

• Garmin Heart Rate Monitor Session Link

Location: Home Gym

Light first sets instead of doing a warmup

Strength:

• Leg Extensions x4 sets (Quads)
• Leg Curls x4 sets (Hamstrings)
• Calf Raises x4 sets Using Inspire FT2 Smith Bar (Calves)

Full Week of Workout Videos - Thursday Legs Accessory Home

38 minutes - 347 Calories - Average Heart Rate 121 - Max Heart Rate 145.

• Garmin Heart Rate Monitor Session Link

Location: Home Gym

Light first sets instead of doing a warmup

Strength:

• Leg Extensions x4 sets (Quads)
• Leg Curls x4 sets (Ham Strings)
• Calf Raises x4 sets (Calves)

Full Week of Workout Videos - Thursday Legs - Deadlifts CrossFit

47 minutes - 582 Calories - Average Heart Rate 145 - Max Heart Rate 192.

• Garmin Heart Rate Monitor Session Link

Location: CrossFit Langley

Warmup & Mobility

Strength:

• Deadlift - 225 lbs x8 reps (Legs & Back)
• Deadlift - 315 lbs x8 reps (Legs & Back)
• Deadlift - 365 lbs x8 reps (Legs & Back)
• Deadlift - 405 lbs x11 reps (Legs & Back)

METCON:

• 5 Rounds
• 8 Straight Leg Deadlifts with 65 lbs each arm
• 10 Ab Rolls
• 5 Pull-ups

Maintaining Strength After 2 Month Off From Doing Squats and Deadlifts

As many of you are aware that follow what I do here on GetFitOver40.com, I suffered a really bad calf tear about 2 months while ago while doing a 400 meter sprint and had to shut down some of my leg work in order to take care of the calf tear and let it heal up.

So for the most part to keep my leg gains, I have been doing Leg Extensions, Leg Curls, some Machine Leg Press and DB Straight Leg Deadlifts. For calves, just everyday walking around till it heals :(

I am happy to say that over the last few days I have started incorporating Squats and Deadlifts back into my workouts and feel pretty much as strong as before the calf injury. My last Deadlift workout I even managed 8 reps at 395 pounds even though the last couple reps where real grinders. Today I even PR'd a 3 rep 275 pound Front Squat so perhaps those leg extensions did me some good!

In terms of my calf rehab, my left calf is feeling really good but I do not want to ask too much too quickly so I have just started to reintroduce some calf work by doing single leg body weight calf raises to get my flexibility and range of motion back. So far so good and I'm surprised to find that my injured calf is actually keeping up fairly well with my good one so I am well on my way to a full recovery :)