My progress pics

[Yeah-Buddy]

You could alternate hack squats and lunges but dont alternate them with leg curls as that your only hamstring dominant exercise you have included. If you take that out you're left with pretty much all quads. That would be like training only your biceps to get big arms without touching your triceps.

Its not all about the number of exercises or sets you do either. Its the quality and technique your are implementing. Sometimes less is more. I know I sure couldnt do 4 different quad exercises at full intensity. Hit your squats ass to ground and leg press hard, 4-5 sets each, reps no lower than 10. Throw in some leg extensions or walking lunges in to finish them off, hit your hammys hard and you shouldnt have anything left in the tank. If you still have energy and can still walk sweet then you havnt gone hard enough.

[mung]

Thanks for the advice mate, yeah definitely quality over quantity, doing 6x6 squats, ATG, Did legs yesterday and trust me i worked them, could barely walk out of the gym, and walking up the hill to uni today in was a killer

[Yeah-Buddy]

Good work, sounds like you went hard enough then. Im not a big fan of going heavy on legs, mine started growing much better when I kept my reps between 12-15, heavy set maybe 10 but everyone is different. Find what works for you and stick to it, learn to love it leg day is the best day of the week!

[Beef]

learn to love it leg day is the best day of the week!

:nod: agreed. nothing beats a good leg workout. you gotta learn to love it though

[enhanced]

looking good mate solid gains

[mung]

Thanks Enhanced appreciate it- makes me work harder to achieve my goals more

What else can you guys recommend for legs? my quads are developing nicely, feel my hamstrings arent as well though, I also need to focus on my calves also, as i cant fit them in after punishing quads and hammys.

And definitely, I love sunday leg workouts, hate the pain during the workout, but feels rewarding afterwards for sure!

[soundsgood]

Good progress so far mate! And dont worry about getting to 80kg, at your height you'll look nice and athletic, but not overly stocky.

I live for my leg trains :grin:

You can split your legs up into Quads day where you'll do Squats, Leg Press, Hack Squat, Extensions and Lunges.

Then 3-4 days later do Hammies and Calves. I usually do Lying Leg curls, Seated leg curls and stiff leg deadlifts either with barbell or dumbbells for hammies then seated calve raises and calf raises on leg press. I combine this train with Shoulders.

[Gym rat]

Good work so far and keep it up I also live for leg.I train quads on Wednesday and on Friday I would train hamstrings every four weeks I do diffrent hamstring excericse like lying leg curls,standing leg curl RDLS which are great for the hamstrings or if my hamstrings are fatigue I do reverser hamstring extenions.

[horgs]

hey man - good progress made. i have similar measurements etc, keen to know what your diet and cardio looked like when you cut prior to summer? I'll be looking to do the same this year and interested to know what your approach was and how much weight you dropped

[slushy]

Awesome results!

Just wondering, did you start out on a 5 day split in August?

[mung]

hey man - good progress made. i have similar measurements etc, keen to know what your diet and cardio looked like when you cut prior to summer? I'll be looking to do the same this year and interested to know what your approach was and how much weight you dropped

Thanks mate, with cutting i did 40 mins of cardio every day in the morning before my weight workout at night, diet was low carb high protein diet consisted of toast in morning with peanut butter, protein shake at 10am, lunch was either a can of tuna, or chicken breast, afternoon tea was a protein shake and a banana if i felt hungrier, dinner was chicken breast or fish with half a plate of broccoli.

It was hard adapting but definately worked, started cutting end of last year before new years, my body compisiton test on the15/11/09 I was 70kg 15.2% Bf and my test on the 6/01/10 i was down to 66.8 and 11.8%, didnt help that it was straight after i had got home from new years, lots of booze and junk food!

Slushy- started with a proper 5 day split before my August pics, was abit slack with training then, got really into it consistently after

[dc1]

Good Progress Bro,

Keep pushing that weight, heavier and heavier

[Hennie]

Nice work, nice to gain size on arms while getting some veins coming out as well in such a short time.

I can really do with some Malibu on ice.....NOW

[mung]

Thanks guys, Been a little slack lately, big workload of uni, means ive been eating takeaways more, still going to the gym but only around 4 times on average per week, need to order more protein as I havent had any for 3 weeks now.

Still in the midst of bulking, eating regularly even though its not always clean, but big portions.

Have a few PBs this week, feeling strong, which is great

125kg squat x5

280kg legpress x10

102kg leg extension x 10

90kg bench x 6 (getting close to that 100 mark )

32kg incline dumbell chest press, the handles from 30kg upwards are a little thicker, and i find it hard to get a good grip on.

Im a constant 72kgs now, which is good.

[Luigi]

hope your using proper form unlike 90% of uni students

[genetic freek]

Are you in that braket Lui?

[Luigi]

Are you in that braket Lui?

you know it

[mung]

hope your using proper form unlike 90% of uni students

Definitely... started off with really light weights focusing on form over outright weight, and progressively loaded on more weights.

Seems to be working i suppose

[mung]

Update- no pics, but I have just started the madcow 5x5 strength training programme, started tonight was good, 9 weeks, hope to see some improvements in overall strength and size, as im taking my eating more seriously now.

Will have stats and pics up in 9 weeks

[mung]

Well its that time again, have just finished up uni for good, and still hitting the gym, done literally no cardio at the gym, besides the odd bike ride, and i walk as much when i can, in between exams and all nighters for assignments, my diet hasnt been as clean as id like!

Got a bf test done tonight, 74kgs and 22.2& bf :oops: Though thats just a shade near 7kgs weight gained since January this year.

a few months ago I did a 5x5 9 week strenght programme, which yeilded some good and suprisingly good lifts, I missed out on the PL comp at Powerhouse last weekend as I had a class (damn summer school)

But aims are to get cut for summer, atleast 10% before i leave for my trip to Asia, which ill probably put back on, so will be moreso compensating to what im going to eat on the trip.

Will update with pics before and after cut. and stats.

Thanks for viewing.