Squat!

I have a love/hate relationship with "Leg Day" at the gym. I love giving that extra effort of pushing myself hard, challenging myself to perform at my highest level and make my muscles bigger, stronger and faster- yet I hate not being able to walk properly for a day or two afterwards! But in the end, it's all about the results and the feeling of pride I get from not giving in to rainy weather, or wanting to nap and take the day off. The feelings of pride and physical results I get FAR outweigh any discomfort I go through!

Here was my last leg workout:

warm-up: 5 sets assending sets of leg extentions superset with standing sqauts. I use 30 pounds for 20 reps, 50 pounds for 20 reps, 70 pounds for 20 reps, 90 pounds for 10 reps twice.

Sqauts: I'll do one set with a 25 plate on each side for 30 reps or so.
Then one set with 45 on each side
Set 1: 225 x 15 reps
Set 2: 275 x 10
Set 3: 315 x 4
Set 4: Quad-drop set 315 x 10, drop to 225 x 10 drop to 185 x 10, drop to 135 x 15
Set 5: Triple-drop set 275 x12, drop to 225 x 10 drop to 135 x 12

Jump Squats:
4 sets of 20

Leg Extentions:
Set 1 90 x 20
Set 2 110 x 15
Set 3 130 x 10
Set 4 130 x 9

Hamstring Curls: 2 sets
I don't do alot of of training for hamtrings as I've found it slows my kicking down and my kicking and stretching give my hamstrings LOTS of work.

I then did 12 rounds of both Boxing and Kickboxing on the heavy bag. I've found that after I train legs, my kicks are far more powerful than if I just warm up and 'go'.

I finished with Calves: 5 sets of 25-30 reps with 405.