Workout 8/9/2011–Hamstrings and Calves

Stiff Leg Deadlift – 10r 185 lbs. / 9r 225 lbs. / 9r 225lbs.

Good Mornings – 12r 85 lbs. / 10r 95 lbs. / 10r 100 lbs.

Dumbbell Lunges – 10r 60 lbs. / 10r 65 lbs. / 10r – 70 lbs. – 75 lbs.

Alternating Leg Curls– 12r 45 lbs. / 12r 50 –>25 lbs. / 15r 50->25 lbs.

Weighted Back Extensions – 10r 35 lbs. / 10r 35 lbs. / 10r 35 lbs.

Calf Extensions Leg Press – 20r 270 lbs. / 20r 320 lbs. / 15r 370 lbs.

Seated Calf Raises – 10r 45 lbs. / 15r 45 lbs. / 10r 45 lbs.

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So I split my leg exercises into 2 days. One day is hamstrings and calves. The other is quads and triceps. I’ve been doing this routine over a month now and I see good improvement.

• My stiff leg deadlift weight has increased about 15%.
• Good mornings haven’t changed much, but I am able to bend down much lower than before.
• Lunges haven’t changed much either. However, my form is getting better with the heavier weight.
• I’m able to do more reps when doing leg curls.
• I’ve completely changed my calf routine to incorporate more reps with less weight and supersets.
• I notice that my calves are getting bigger and more definition.

I recently bought wrist straps and they are definitely helping me deadlift more. Splitting legs into two days was an excellent choice. I actually should do legs more! I love this routine, but I may need to change it soon. It’s been a month+ and I need to keep my body guessing.