You look great, but those pic are your real training? Are those the weights you normally use? Very little weight!
OK, here is Milos's post about the leg workout... try it before talking...
"Giant sets:
1- FRONT SQUAT ( feet close together, slow, all the way down, rest on the bottom, only a SQUEEZE on the way up (use no power...and instead only muscle contraction to bring you up to the starting position. So - both eccentric and concentric part of the movement is SLOW AND CONTROLLED done by muscle contraction and NOT with power!!!) 10 reps
2- No rest in between - go immediately to SMITH MACHINE SQUATS (feet all the way foreword and shoulder width, back absolutely straight...Again super slow - all the way down...Complete stop on the bottom with 3 seconds PAUSE while maintaining MAXIMAL CONTRACTION and certainly not relaxing (as some people do as a "pause"...). From that AGAIN only by muscle contraction push your way up - but only 3/4 of the way up /never locking the knees/...) Again 10 reps
3- SMITH MACHINE BENCH SQUATS - (wide stance, AGAIN super slow and resting on the bench for 3 seconds. This time as you seat on the bench - completely relax in seated position for count of 3 and than contract muscles of your entire leg /quads-hams-glutes-abductors.../ while keeping your knees OUT and back as straight as possible). You guessed it right - 10 reps
4- Immediately go into the dumbell walking lunges (LEFT-RIGHT...Instead of going straight try to move foreword by doing frontal side lunges (about 45 degrees from going straight) - and use LONG and DEEP steps - always touching the floor with the knee. No momentum whatsoever - only muscle contraction...). You should have at least 10 steps with each leg until you reach your next station:
5- LEG PRESS - Wide stance - slow down, pause on the bottom (3 seconds) and slow contcentric part (moving the weight up for at least 3 seconds...which makes it very difficult as you have to use the power to slow yourself down...).
Again 10 reps
6- LEG EXTENSIONS (Contracting at the top for at least 3 seconds. Try to go AS HIGH AS POSSIBLE and maintain MAXIMAL contraction at the top. It is one thing squeezing and holding at the top - and COMPLETELY different SQUEEZING AS HARD AS YOU CAN and holding the weight AS HIGH as possible). By now your legs should be burning BEYOND BELIEF...
And the last one - WALKING LUNGES back to starting position. This time using shorter and straight steps...but still all the way down...
We did 4 rotations (4 of those giant sets - starting with somewhat lighter weight and than INCREASING THE WEIGHT in every rotation and every exercise EVERY TIME!!!)
That was only FIRST ROTATION...
I have to go now...and I will finish the program later tonight...
I just want to give you guys idea what kind of workout this really was - as I know that sometimes when people look at the pictures they only see the weight...and have NO IDEA about execution of each and every rep of each and every exercise...
Steve had to take a break after every set - to puke...But, as a good host I didn't let him go (home ) - I had to keep him until the end of the workout as he was having a "desert"... "
