When it comes to building muscle in your legs there is only one king of exercises, that if you could do nothing else, it must be this.

SQUATS

 They are grueling, energy demanding, life zapping movements, but boy do they feel good.

Add to that a set of Leg Press, Leg Extensions and Hamstring Curl's and you have a pretty demanding session.

Well today is the first time I have trained legs in about 4 months (properly).  As I said I have finally dedicated thanks to this site, to getting myself into the best shape possible.

At my best I was doing a 130kg squat not including the bar, and a 340kg leg press.

 Well I shocked myself today.....

Here are my stats for today's workout.

Squats (4 sets)

Set 1:  40kg x 12 reps

Set 2: 60kg x 10 reps

Set 3: 80kg x 8 reps

Set 4: 100kg x 6 reps

Leg Press (4 sets)

Set 1: 120kg x 12 reps

Set 2:  160kg x 10reps

Set 3:  200kg x 8 reps

Set 4:  240kg x 6 reps

Then I did leg extensions and leg curls.  Now for not training legs in over 4 months I was pretty impressed with the muscle memory that I have attained.

Needless to say i can barely walk, if I squat down, I cannot get back up without pushing up from my arms.

I completely pushed myself to the limit, and I will feel it for days to come, but it feels good to finally be back in it.

For dinner I had vegetables with meat, and a protein shake.

Hope this helps others :)

Regards

Marc 

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