My time has arrived to finally post one of my workout routines. Comments and criticism are welcome.
When I first began doing this, walking the next day was a pain in the @ss..literally..now I don't get sore from this unless I take two weeks off working legs (I usually do legs once a week).
My physique is definately on the small side; 5'5, 130lbs, ~9% bf.
I like to save the heavy squats until last, and push myself to the point of failure at the last set of each exercise.

Leg Extension

warmup set - 50lbs X 20
1st set - 130lbs X 13
2nd set - 140 X 10
3rd set - 150 X 8
4th set - 160 X 8
5th set - 160 + burnout until failure @ 130

Hamstring Kickbacks (individual leg)

warmup set - 10lbs X 20
1st set - 25lbs X 13
2nd - 35 X 10
3rd - 40 x 8
4th - 45 x 6
5th - 45 x 6 + burnout until failure at 25

Freeweight Squats (thighs parallel to ground)

warmup - 215lbs X 13
1st - 235 X 13
2nd - 255 X 13
3rd - 275 X 13
4th - 295 X 13
5th - 315 X 8

If I have enough time afterwards, I will try to throw in some sets of calf raises @ ~300lbs X 10 reps, and a few sets of weighted decline crunches.

I don't do deadlifts, due to lower back stiffness afterwards..makes playing sports uncomfortable for the rest of the week.

i'd say kill the leg extensions, they're a bad exercise for your physiology in general, really tough on the knees.

a) squats all the way down, no stopping, go down till you can't go down anymore. I think that'll bring the soreness back.

b) Try a widowmaker if you want... work up to a heavy set of 6 to almost failure, and then drop the weight to 75% of that and do 20.

Originally posted by semag
i'd say kill the leg extensions, they're a bad exercise for your physiology in general, really tough on the knees.

a) squats all the way down, no stopping, go down till you can't go down anymore. I think that'll bring the soreness back.

b) Try a widowmaker if you want... work up to a heavy set of 6 to almost failure, and then drop the weight to 75% of that and do 20.

Click to expand...

Yes, definitely get rid of the leg extensions, they are one of the worst exercises you can do for your knees (see shearing forces).

Squats should be at the beginning of your workout, as they are a compound exercise (compounds before isolations ALWAYS).

If you have some issues with "uneven thighs" (quite I common problem when you have a dominant leg), you might want to include some unilateral work like bulgarian split squats or lunges (start with your smaller leg first though)...

Personally I believe the best way to structure a leg workout is:

Squat/Deadlift or a variation of either - WORK TO 3-5RM
Unilateral Leg Work - 3 sets of 8-15
Posterior Chain (i.e Hip Extension or Knee Flexion exercise) - 3 sets of 6-12
OPTIONAL (if you lack lower leg development): Calf Isolation Lift - 3 sets

Originally posted by dirtysanchez
OPTIONAL (if you lack lower leg development): Calf Isolation Lift - 3 sets

Click to expand...

Calves are a muscle determined by genetics, so i'd say if you don't get sufficient growth from squats and deads alone, do calf raises.

Personally I would recommend you to get Verticle Air Lift Program III if your trying to make ur legs stronger so you can jump and run faster. Here's the 15 week program scheduel.

http://www.home.no/slominski/Air Alert III.htm

I do extensions immediately AFTER Squats. Reason being the blood is already there in those muscles so it will be less strain. I agree about wear and tear on the knees but if you properly adjust the machine you will lessen the chance of injury.