Lovin the Iron

[Damien]

LOL about the white socks...I just looked back at the other pics, and they've made an appearance there too!

Seriously though, lookin good Troy. Your arm and back development is very good. You also have some good definition in your legs. Hows the body fat% going?

What do you do for legs (workout wise)?

[Stringer]

Thanks for posting your pictures up, your progress looks good.

How much do you weigh?

[tadolfi]

Originally Posted by dietguru

I feel that I have to give some small critisism though......
"Ditch the white socks"....

Doug, you're killin me brother! I was thinking maybe something in a stripe next time?

Originally Posted by Damien

You also have some good definition in your legs.
Hows the body fat% going?
What do you do for legs (workout wise)?

I'm afraid to measure Body Fat lately. I was at the 15% mark about two weeks ago and I can tell that it is still higher because I see those damn love handles hangin on the back side and still see puffiness in the front.
I am so afraid to go too far with the cardio because I have this mental block about losing strength...but I'm slowly realizing that you've got to give a little to get a little.

As for legs - basics for the most part. Work 'em every six days.
I'll do seated press machine, leg curls, leg extensions and standing calf raises - the the next work out I'll do Squats, leg extensions, leg curls and seated calf. I mix in one legged calf raises for a little extra and as of late I am looking in to more "intermediate" type leg exercise to bring up problem areas or grow the larger muscle even more - any suggestion are welcome!

Originally Posted by Stringer

Thanks for posting your pictures up, your progress looks good.

How much do you weigh?

I am currently at 217 lbs. Hoping to get down to 208, maybe even 200. But I'm using the mirror as my guide - I'll see how it looks at 210 and adjust.

Originally Posted by nba1341

your results look very good
glad to see your hard work has payed off!

Thanks for the kind words nba!!

Originally Posted by Sam4

Youve got solid triceps man, they look good in the back photos

Thanks Sam. This was a weak area for me until about 8 months ago. I quit focusing so much on biceps and coupled my tris with chest for my workouts and I think it's paying off.

[Doug]

Originally Posted by tadolfi

Doug, you're killin me brother! I was thinking maybe something in a stripe next time?
.

I dont think the french knickers and suspenders will go well with stripes brother

[Damien]

I'd probably throw lunges in there too. Use dumbbells, or put are barbell on your shoulders and walk across the gym. Could give stiff leg deadlifts a go for your hams and glutes.

Do you every superset those leg exercises? ie leg press/leg ext. Every 3 weeks or so I do heavy 45deg leg press (12 reps) followed by ultra slow, ultra strict leg ext with a moderate weight (usually get about 15-20 reps)...this really destroys my quads and Im feelin it for 3 days after

[Doug]

To build big legs you have to do big Squats, and you have to go all out to the point of passing out....no other way.

Remember that the most muscle mass of the whole body is in the legs


Normal squats (remember to look up slightly to keep the back straight
Front squats,
Hack squats, (feet forward)
Smith squats, (feet forward)
Sissy squats, (holding a weight)

[tadolfi]

Good points Damien and I will be working those in to break up the "routine"
I had another guy send me this and I think it may also give me some size...

"If you want a change, or are looking for something new for legs, this one has never failed to add some size to the legs of those that I have "prescribed" this to. You will notice that after doing this for a month or two, your regular squat poundages will have increased a great deal, and so has your leg size! Make sure your diet/pwo offerings address your efforts in the gym, or nothing will work.


Try this:

1) Leg extensions - 4 to 5 sets of 15-20. Nice and slow and controlled, not heavy to put pressure on the knee. This is to thoroughly warm up/pre-fatigue the quads, not injure/stress the knees w/an open chain movement. (many make this mistake)

2) Hamstring curls - 4 to 5 sets of 15-20 using the same tempo as the extensions. Squeeze at the top, and don't lock out at the bottom. Try to flex the toes "down" at the top of the movement, you should feel the hams tighten even MORE.

You will want to superset the above. So do one set of quads, then move quickly and do the hams. That is one complete set. Rest about 2 mins, then repeat, and do this for all 4-5 sets.

Then the real work. You will do 4-5 sets of 20 rep squats. A bit wider than shoulder width, toes straight ahead w/perhaps a "slight" pointing of them outward, but not too far, it tweaks the knee. You want to use a weight that you can do about 15 reps with using a 3/2 tempo, and the last 5 should really tax you mentally but not too much physically. These are NOT rest paused. If you have to stop during the last 5 for more than 2 seconds before you do another rep, it's too heavy. You should just "want" to quit at 15, but you should be able to stick it out and hit 20. The 3/2 tempo is 3 seconds down, and 2 up w/a "slight" exlposion, but not that fast as exploding too fast is not recommended nor good for the knees. Do NOT lock out on the top, thus taking the stress off of the quads, and go ALL THE WAY down parallel when you descend. (No further than that, the ass to floor saying is b.s., you will wreck your knees)

You can use a smith machine for this to really concentrate on hitting the quads and hams at the bottom of the movement. Always, always push through your HEELS.............

4-5 sets of those and you should be cooked. Stretch after this, don't forget to. The next day you will be sore, but the day AFTER that, you will simply want to kill me.

[tadolfi]

Okay - I've done that leg workout three times. I have to say, I think it's helping me grow!
If you squint just right and look at the right side of the picture, doesn't it look like there may be some growth on the side of the Quad!!? Ha,Ha,Ha

Is this the Vastus Lateralis? What's the layman's term?



And Damien - I hate the lunges, but have included them with these - so thanks for the pointer.

Doug - I haven't had any blackouts yet while squatting - does that mean I need to go even heavier? Ha,Ha,Ha

[Damien]

Yeah I hate them too, mainly because they're hard! but they are good leg builders..

I think you might be getting some raunchy PMs from Doug with those legs!

Nah seriously, lookin good man. Keep hittin those legs hard

[Doug]

Troy looking good mate......some good muscle on them quads..

You will be outgrowing the stockings soon, and will have to go to an outsize clothes shop for the trousers...

Keep it up mate your doing well.

P.S. I note no ankle shot in the photo..have you still got the white socks on..lol