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Leg Day Routine

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Thread replies: 12
Thread images: 3

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I started my journey sometime in June 2015 at 6' tall, 42" waist, and 310+ pounds. I wanted to cut so I started with cardio. Treadmill/road running were too difficult so I began elliptical. I am now eating clean. I drink 1 or 2 shakes a day, depending on if I work out once or twice, using 2 scoops Gold Standard protein powde per shake. This week I introduced creatine and I have been loading with 20g per day and I am on day 4. Day 6, I will drop to 5g per day for maintenance. As of today, I am weighing in at 220 pounds (scale said 216 this weekend but trying to be conservative) and my waist is < 34" (being conservative again). I have been skipping leg day (insert meme) because at my heaviest I was working my legs pretty hard but now I feel my workouts have to change. I think my goal is to maintain between 185 and 200 pounds but I'd like to get below 10% bf. I have run a few 5k's in the past few months with my best time being 24:04 and just completed a half marathon a few weeks ago in 2:05:29. My weekly workouts are as follows:

Monday - Wednesday - Friday
3 mile run as fast as I can (Today was 23 mins)
.25 mile cooldown
Bench Press 3x8 - 155 lbs
OHP 3x8 - 75 lbs
Curls with Barbell 3x8 - 70 lbs
Tri Pull Downs using Machine 3x8 - 70 lbs
Seated Overhead Pull Down using Machine 3x8 - 120 lbs

Tuesday - Thursday
5 mile run (usually around 42 - 45 mins)
Want to add legs and reduce run

Saturday 7 - 10 mile run

Sunday - Off day

So my question is, what would you change and add? I am going to run a full marathon in February just to mark it off my list. After that, nothing longer than a half. I also want to start doing sprint and olympic triathlons. I want good muscle mass as well, even though it might make my runs slower. I'm not running and doing races to win, I'm doing them to finish. Any help would be appreciated. Also had a Low T test today and it came back at 220 and I'm 34 y/o. I'll post before and after pics after this post.
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Before Picture - August 2015 - 310+ lbs
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After Picture - Early November - 225 lbs
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>>35176016
>>35176028
Good work OP, but get rid of that heinous mustache,
>>
Was no shave november. Its gone now. All for charity.
>>
TL;DR Leg day routine on Tues and Thurs and low t a concern at 220 at age 34?
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>>35176088
No it wasn't. Get a hair cut you human scum. Have some decency, I don't wanna go out in public and have to see a dirty pig like you walking around. Fix your posture and please stop looking homeless.
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>>35176088
Treated
>>35176174
>>
OP, if you plan on running a marathon in like 3 months, don't worry about having a leg day until after you finish. Just train for the marathon right now, all you need to do is run longer distances so you are ready.
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>>35176287
Thanks for the advice. Makes sense.
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Shit knees here, my routine is

10 minutes stretching
5 minutes elliptical
Squat 5x5
Romanian deadlifts 3x10
Calf raise 3x10
Sled drags 4x100m
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>>35176965
Thanks for the reaponse. So the Y that i go to in the evenings has a calf raise machine and I was able to max it out at 300 lbs and do 3x8. Im thinking i should stick to quad/hammies/glutes? Does this sound like a bad idea?
Thread posts: 12
Thread images: 3


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