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2007/04/04, 12:08 PM
Below is the leg routine that freetrainers has given me. I do this once a week. It seems a little unbalanced, and the two sets of 20 seem weird to me. There are no lunges, and I don't have the proper equip to do sissy squats.
Any suggestions to improve this? Thanks.
hamstring curls, two sets of 20
squats, 2 sets of 20
dumbbell straight leg lift, two sets of 20
machine calf raises, 12, 12, 10, 10
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2007/04/04, 12:13 PM
I never had a workout from FT that looked like that...what did you select as your goals? Usually the routine is a bit different every week and the rep numbers change. Are you sure it looks exactly like that every week.
You don't need equipment to do sissy squats, just something to hold on to, even a doorknob will work if you have the room.
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2007/04/04, 12:17 PM
Lower the reps a lot. Use lower reps....
I would do
Squats:(pick a variation)-3 sets of 5 reps at 75-85% of 1rm
SLDLs(or a lighter deadlift variation): 3 sets of 5 reps at 75-85% of 1rm
Lunges: 2 sets of 5 reps at 75-85% of 1rm
Calf Raises: 2 sets of 5 reps at 75-80% of 1rm. I would do these slowly ...going up on the toes as much as you can and really squeezing.....and slowly lowering the weight
you can add 1-2 sets per exercise of a higher rep set....of 15-20 reps though I would do these only after the heavier sets...
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2007/04/04, 12:23 PM
What do you mean you don't have the proper equipment to do Sissy Squats? You don't need any to start.
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I see the words you are typing, but all I read is *click*click*click*
- One should not lift like a man or a woman, lift like a human.
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2007/04/04, 12:30 PM
Here is a link I found when I was learning how to properly do sissy squats:
http://www.seriousaboutfitness.com/detail/detail_20041215.htm
As you get stronger, you can hold a weight plate...or do these without holding on (yeah, maybe someday).
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2007/04/04, 12:36 PM
Okay, cool. Thanks guys. It does vary slightly I guess, but it was pretty similar last week and this week (I've only been at it for a couple weeks.)
Regarding the sissy squats, my bad -- the illustration that's given on this site has the dude using some kind of crazy contraption. So thanks for the article, I'll look at that.
menace, I'll do that routine next week. May I ask what a SLDL is? something deadlift ... ? :)
Thanks very much for all the quick replies.
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2007/04/04, 12:37 PM
SLDL= Stiff Legged Dead lift
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Curl Jockeys, get outta the squat rack!
I wish everyone would get a partial amnesia and never use 'tone' ever again. (thanks Menance)
7707mutt@freetrainers.com
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2007/04/04, 12:40 PM
Sissy Squats ain't for sissy's either. I love those things, but they are killer.
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I see the words you are typing, but all I read is *click*click*click*
- One should not lift like a man or a woman, lift like a human.
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