I am going to create a log to in order to do what ever must be done to get my legs growing. I hate the excuse of genetics. I do not want to take any short cuts. I will be posting pictures of my progress. My upper body is pretty decent but my lower body is aweful. I have tiny ankles which make my legs look that much smaller.
I am around 190-195lbs at 6,1 and 1/2 inch. I would guess im about 12 % body fat maybe a bit more.
Rough Measurements (relaxed)
Neck:16 1/2 inches
Arms: 16 1/2 inches
Forearms: 12 inches
Chest: 42 inches
Thighs: 24 inches
calves: 14 1/2 inches
waist: 32 inches
I will be working thighs and hams twice a week and calves about 3 times a week, doing chest, back, shoulders and arms between each leg work out. Weights will increase as time goes on and will post the weight I lifted after each work out.
Example of Leg Work Out (light weight)#1 All exercises are back to back exercises with about a minute and a half rest in between each set.
1st Super Setx3 :
15x wide leg press
1 minute of wall sits
2nd Super Setx3:
15x leg extensions
15x leg curls
30 body weight lunges (15 each leg)
Alternating one leg wall sit for 1 minute
3rd Super Setx2:
24 body weighted squats
24 plyometric jumps
24 alternating lunges (12 each leg)
Leg Work out Day 2 (heavy weights):
5-6 sets of squats (do warm up of 15 reps light weight gradually increasing weight)
4 sets of deadlifts
4 sets of leg curls
4 sets of leg extensions
high intensity cardio for 15 mins after weight lifting
Calve work outs I will do after upper body work outs
Calve Work Out:
Standing Smith Machine Calve raises x4 til exhaustion
Leg Press Calve Raises x4 til exhausted
Sitting Calve Raises x4 til exhausted
Tibia extensions x4 til exhausted
My diet will basically be a clean bulk. Not counting calories but will be eating nothing but oats, whole wheat bread, ground beef, chicken breast, and brown rice. I will be trying to consume about 3,500 calories a day eating around 300 grams of protein. I will be posting pictures as soon as I can get my girlfriends camera. I would appreciate feed back and critiquing of my work outs and whatever else you think will help me achieve my goal. I have no set time limit but I would like to see some growth within the next 3 months.