The Rob Roy Special, Leg. Day. Whats your craziest?

[TONE]

I don't know about you guys, but this is certainly an area that I am lagging in. I've started training with RobRoy several times a week about 3 months ago in order to get ready for a couple contests and it has completely transformed my physique(will post pics soon). The most intense/painful day for me is....dun Dun DUN LEG DAY!!!

I've always done leg press, extensions, curls and squats on the smith machine, but I've never come close to the level of intensity we are hitting every single workout. Here's a basic outline of what we did. I made my usual trip to the bathroom to dry heave and was starting to lose vision/hearing several times throughout this lovely afternoon. Let me know what you guys think and what some of your routines are. Big Dusty joined up about halfway through the workout to push us along and get some more motivation happening.

Three sets of Smith Machine Sumo Squats for reps of 20 Supersetted with Dumbell Front Squats for 20. 3 Sets.

Hack Squats for 3 sets, then drop sets with 3 drops at 15 reps.
3 sets then Drop Set x 3 drops.

Leg Press "21's"(7 reps with feet together,7 with toes pointed out, 7 with legs on each corner of the pad). 3 sets, each time upping the weight.

And finally the grand finale: Walking dumbell lunges. 3 sets of 80 steps.

I got to perform these with RobRoy following close behind talking shit to me about not giving up and asking me if I've got what it takes to beat my training partner(whom I'm also competing against in the upcoming shows) who's laying down gasping for breathe at the other end of the gym.

So lets see whatchu guys have got.

 

[Dusty Hanshaw]

Sounds like another day at the office to me...but I guess I am sick in the head. And FYI Rob trains himself just as hard if not harder than he trains anyone else.

 

[TONE]

Sounds like another day at the office to me...but I guess I am sick in the head. And FYI Rob trains himself just as hard if not harder than he trains anyone else.

I've seen that, the few times I've stopped by after my am cardio. Bent over rows with 4 plates and a 25 for reps of 15.

 

[Dusty Hanshaw]

Keep up the good work and it will show when you get onstage. If you train like a freak you become one.

 

[TooPowerful4u]

Insane leg workouts are fun. I used to get in trouble at the gym i was just booted from because they didnt like the intensity of my sets. Iv got too many crazy leg workouts for one to stand out.....at Big A's suggestion i started with breathing squats/leg press/lunges/etc... and those are just hellish. Iv done 10 minutes on the hack with various foot positions over and over without much pausing with 1 plate and a quarter per side. Sounds easy...TRY IT. Especially the end of the workout. I wish i was closer to RobRoy because i would LOVE to get in on one of those workouts. Nobody around here pushes on legs like me unless i drive 1.5hrs north to a bodybuilder gym.

 

[TONE]

That sucks. You and Vander should have Rob push you guys through a leg day the next time you're out.

We do breathing sets sometimes also. That's where you do a set and count out x amount of breathes before you start your next one, right?

 

[Rob Roy]

I don't know about you guys, but this is certainly an area that I am lagging in. I've started training with RobRoy several times a week about 3 months ago in order to get ready for a couple contests and it has completely transformed my physique(will post pics soon). The most intense/painful day for me is....dun Dun DUN LEG DAY!!!

I've always done leg press, extensions, curls and squats on the smith machine, but I've never come close to the level of intensity we are hitting every single workout. Here's a basic outline of what we did. I made my usual trip to the bathroom to dry heave and was starting to lose vision/hearing several times throughout this lovely afternoon. Let me know what you guys think and what some of your routines are. Big Dusty joined up about halfway through the workout to push us along and get some more motivation happening.

Three sets of Smith Machine Sumo Squats for reps of 20 Supersetted with Dumbell Front Squats for 20. 3 Sets.

Hack Squats for 3 sets, then drop sets with 3 drops at 15 reps.
3 sets then Drop Set x 3 drops.

Leg Press "21's"(7 reps with feet together,7 with toes pointed out, 7 with legs on each corner of the pad). 3 sets, each time upping the weight.

And finally the grand finale: Walking dumbell lunges. 3 sets of 80 steps.

I got to perform these with RobRoy following close behind talking shit to me about not giving up and asking me if I've got what it takes to beat my training partner(whom I'm also competing against in the upcoming shows) who's laying down gasping for breathe at the other end of the gym.

So lets see whatchu guys have got.

LOL!!!!!!
and this one day at FIT camp.....
It was a lovely Friday afternoon.
You ain't got no job, you ain't got nuttin to do...
I'm gonna get you high TONE...
High on IRON!!!!
Then came BIG PERM, I mean BIG WORM, I mean BIG Dusty... LOL

I love Friday afternoons training in the gym. Just a great time to close off the week, whopp'n that a$$!!! I do get "HIGH" on it! What can I say, I LOVE my job and I'm a sick son of a bitch. and then comes Dusty, just as sick. poor poor TONE!
Keep up the hard work Bro, it'll pay off for you real soon. I'll say that TONE has made some incredible changes in a short period of time. I'm not just speaking physical either, mental just as much. His outlook on a healthy way of life. He has discovered intensity. The "Zone!" it's that feeling of blacking out mid-set and waking up realizing that you doubled the number of reps that were once a personal best for you. This is what I find to be the most important thing to instill into my clients. That mental breakthrough. The "Zone!" Where nothing else is in the brain. Absent from all thought!
ONE MORE REP, ONE MORE REP, ONE MORE REP, ONE MORE REP!!!! This is all that matters at that particular point in time. Everyone around you is invisible, your hearing is gone, puke festering in your throat, legs go numb and you FUCKING KILL IT!!!!!!!

 

[pimpman]

OK i feel like puking already.Lol

 

[oldfella]

Some years ago me and my best mate "Big Bert" had leg day. SO I arrive at his gym, (His garage) and it is the middle of summer in the northwestern part of Western Australia. Fucking hotter than hell. Anyway i get there and ask what we are doing for legs this day. Now My mate Berty is an ex Ifbb pro stands at 6'2" and weighing 308 at the time. Not fat either. Just freaking huge. SO he replies to my question with "SQUATS" and I casually say OK! SO we each do 5 sets pyramiding up each set. Just as I get ready to unload the bar he says "hold on there". "We're not finished". Now it was not unusall at all to do 7 or 8 sets of squats so I just follow along. Well we ended up squatting for a solid hour, with no rest other than while we each did our sets and for me to go out behind the shed and spew my f'ing guts up. There was nothing in my gut except water and lactic acid. But we finished it off and I collapsed at the end. It was brutally hot this day as well but we were kinda aclimatized to it since we always trained in his shed. But this is one leg day I will never forget and a valuable lesson my best mate taught me. Just when you tink you are done it is time to snuggle up to that bar and call for more. Never give up. I could barely walk for 2 days after that. To this day I love him like a brother but I will always curse him come leg day!!!

 

[tflexxin]

I think my normal leg routine is pretty tough....Warm up with some stretching and leg extensions, then hit the smith squat. I am fairly tall, slightly over 6'0, and i have difficulty barbell squating and hitting the quads, it mostly hits my glutes, so I stick to the smith. I bury those suckers ASS to ANKLES, at least 4 working sets, coupled with 3-4 warm ups, each set increasing in weight. The last set is always a drop set, sometimes a triple drop, depending on if I can still breath....Then it's off to the hammer strength squat. I rotate doing this facing outward, and inward each workout. outward is by far harder, torches the quads! again, 4 sets. I start with a working weight, as the legs are already warmed up plenty. Then leg press, only 3 sets, 15 reps, 45 seconds rest for each set. Then extension, 4 sets here, reps in decending order from 20,18,16,14, 1/2 toes in 1/2 toes out. Then leg curls, normally 3 sets, and some other type of leg curl, either dumbell leg curl or standing leg curl. DONE. I leave hurting every week!!!

 

[bulldog21]

Then came BIG PERM, I mean BIG WORM, I mean BIG Dusty... LOL

WHAT'S UP BIG WORM!!!! WHAT'S UP BIG PERM!!!!!! er I mean Dusty.....lol...

 

[hotttsauce]

Three sets of Smith Machine Sumo Squats for reps of 20 Supersetted with Dumbell Front Squats for 20. 3 Sets.

Hack Squats for 3 sets, then drop sets with 3 drops at 15 reps.
3 sets then Drop Set x 3 drops.

Leg Press "21's"(7 reps with feet together,7 with toes pointed out, 7 with legs on each corner of the pad). 3 sets, each time upping the weight.

And finally the grand finale: Walking dumbell lunges. 3 sets of 80 steps.

Now that is a good looking leg workout! I am gonna have to talk Main into trying this one!!! Obviously, we were taking it too easy last night at the gym!!

 

[TONE]

Three sets of Smith Machine Sumo Squats for reps of 20 Supersetted with Dumbell Front Squats for 20. 3 Sets.

Hack Squats for 3 sets, then drop sets with 3 drops at 15 reps.
3 sets then Drop Set x 3 drops.

Leg Press "21's"(7 reps with feet together,7 with toes pointed out, 7 with legs on each corner of the pad). 3 sets, each time upping the weight.

And finally the grand finale: Walking dumbell lunges. 3 sets of 80 steps.

Now that is a good looking leg workout! I am gonna have to talk Main into trying this one!!! Obviously, we were taking it too easy last night at the gym!!

LOL Try it out and lemme know whatcher thinkin boutit nah!

 

[Rob Roy]

WHAT'S UP BIG WORM!!!! WHAT'S UP BIG PERM!!!!!! er I mean Dusty.....lol...

The sad thing is, I knew when typing that, that you'd be the one to get it!

 

[db006]

i just recently squatted 485x11 on my workset, and then got 325x22 for my widowmaker. seemed like a ton of work at the time....really hard to walk afterwards.

 

[TooPowerful4u]

i just recently squatted 485x11 on my workset, and then got 325x22 for my widowmaker. seemed like a ton of work at the time....really hard to walk afterwards.

No wonder your legs look like they do.



Anybody hit legs so hard that they cramp and you cant walk to your car? You know you hit legs REALLY hard when the soreness kicks in SAME DAY a few hours later (this has happened to me a few times, you know you really beat them to hell when this happens).

 

[tflexxin]

I love that nasty feeling you get later on. Like you've had the flu. Totally wiped. I usually end up in bed for the night like 3 hours later!!

 

[wizzayne]

lmfao....nice workout sounds rough.......oh wait that was my workout as well! Big props to all my workout partners and thanks to the guy that puts us thru it-

 

[TooPowerful4u]

QUESTION


Why is it that after a certain point, the pain just goes away and your legs are numb and feel so pumped that they cant even bend? Im thinking that its either so saturated with blood that it causes some type of numbing effect or possibly glycogen is so depleted that no more lactic acid can be produced?

 

[Rob Roy]

lmfao....nice workout sounds rough.......oh wait that was my workout as well! Big props to all my workout partners and thanks to the guy that puts us thru it-

Haha... Wizzayne!!! What up FOOOO?!?! bout time we get you on here. The greatest part about that workout was you going down on the lunge and not coming back up. LOL! Keep up the hard work Bro. It's paying off big time for ya. I was impressed when we took a look at the wheels the other day. They have come up TONS!