The Birthday Leg Workout


Saturday, August 6th. Today is my birthday! So, as a gift, I figured I would give myself some new muscle mass in my lower body (yup… it’s leg day again)…


A1 Front Squat
2 light warm up sets
Set 1: 185 lbs X 15 reps
Set 2: 225 lbs X 12 reps
Set 3: 235 lbs X 8 reps
Set 4: 245 lbs X 6 reps
Set 5: 165 lbs X 15 reps, nonstop, constant tension 2020 tempo, 3/4 reps
B1 Hack Squat
3 sets X 230 (2 plates + quarters) X 12 reps, slow constant tension 3/4 reps
C1 Smith Machine Split Squat (static lunge)
2 sets X105 lbs X 12 reps, slow, constant tension 3/4 reps
D1 One Legged Leg Extension
2 sets X 70 lbs X 12 reps, super strict, 4033 tempo


A1 Stiff Legged Deadlift
3 light warm up sets
1 set X 185 lbs X 20 reps
1 set X 225 lbs X 15 reps
1 set X 235 lbs X 10 reps
1 set X 255 lbs X 6 reps
B1 Lying Leg curl Icarian machine – Toes pointed
4 sets X 130 lbs X 12, 12, 10, 9 X 3030 tempo
C1 Reverse Hyperextension off swiss ball on bench
3 sets X bodyweight X 15 reps

Workout Commentary

Once again I double splitted my workout and did quads in the morning and hamstrings and calves in the evening. Two short, but intense sessions, which allowed me to focus totally on quads and hams. Hams are difficult to do with 100% physical and mental effort if you’ve put 100% physical and mental effort into your quad workout.

Today I started with front squats and moved up in poundage again. Got up to 245 lbs for 6 good ones… rock bottom… if there were a candle on the floor, I would have burned my ass!

Next, it was hack squats. Light/medium weight for some real strict reps only three quarters of the way up with continuous tension. Doing these with constant tension and not locking out is like day and night compared to locking out at the top and pausing, even for a second. Continuous tension reps are tough!

Exercise three was static lunges in the smith machine. Just 105 lbs, but again, deep reps, only 3/4 of the way up with constant tension. what a burn!

Last movement on quads was two sets of one legged leg extensions, super strict and really squeezing hard at the top. Let’s see how many striations we can carve into these quads shall we?

At night I was back for hams and calves. the hamstring workout was identical to last week, except i went heavier on stiff legged deads (up to 255 lbs), and I did the leg curls with toes pointed. This is something you MUST try. Usually most people will naturally dorsiflex their feet (pull toes up) because
this is the stronger position for the hamstrings. Drop your weight to about 75% of your normal 8-12 rep max and try the set with toes pointed. You’ll be in for a surprise.

No birthday cake for me today… but just being back into hard core training is gift enough for me. How old am I??? uhhhh…. 23… yeah, that’s it, 23…. I decided that when I turned 30, I would start counting backwards, because it just seems so silly to succumb to aging when I can get younger and in better shape instead 🙂

PS.Hint; I’m NOT over 40…. but go visit to see what I really think about the kind of shape you can get in…. no matter what your age!

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Comments on The Birthday Leg Workout Leave a Comment

August 10, 2005

Lucy @ 8:22 am #

Happy Birthday to you!! Happy Birthday to you!! Happy Birthday dear Tom!!! Happy Birthday to you!!
Did you have candles on your chicken and broccoli??? hehehe

Tiago @ 10:20 am #

HAPPY BIRTHDAY Tom, you still look great. Hope you did something special for your birthday, besides your hardcore leg workout.

August 11, 2005

Craig Kinney @ 6:35 am #

Happy Birthday, Tom! Your present to yourself will last a lifetime. (Leg day for me too)
And a small ‘present’ from me- my next birthday is my 50th, and because of dedication to BFFM I’m right on track with my goal of being in the best shape of my adult life. Wish I’d started it sooner.
Good luck with your contest, we’re pulling for you.

LC @ 1:34 pm #

Ah, a LEO! No wonder you work so hard at making things happen!
Happy Birthday from one LEO to the Next.

Mariela @ 11:56 pm #

Happy birthday.

August 12, 2005

Jessica Britt @ 1:43 pm #

Happy Birthday, Tom! That’s the best birthday gift you could give yourself. You really have discipline not having cake – or anything – on your birthday. Way to go! Keep it up!

Marc @ 6:00 pm #

Happy belated Birthday TV!
But why would you do front squats on your b-day? What kind of present is that for your quads?
Speaking of, I can’t remember the last time I saw anybody doing front squats at my gym. Maybe one person. If that.
Looks wicked!
I’m up for it. But I have noticed that like regular squats, balance is critical.
I’ve never considered doing them. Until now.
Thanks. And I hope you were able to blow out all the candles on that cupcake (low calorie, zero fat, no sugar, no white flour) I know you ate. 🙂

August 13, 2005

Doris @ 2:06 am #

Happy Belated Birthday Tom. Hope you had a great day!!!

August 14, 2005

Tom Venuto @ 4:17 pm #


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