Leg Day Workout

   This day in my opinion is the most dreaded, leg day. This is the list of workouts I do and how I do them.

Warm-up:
-Squats with either just the bar or nothing for 15-20 reps

Squats for 3-4 sets, work to a heavier set each time.
   Example-First set 1 plate each side for 12 reps, Second set 1 plate and a 25 each side for 10 reps, Third set 1 plate and a 35 each side for 8 reps, Final set 2 plates each side for 6 reps.

Now move on to the leg press: 3-4 sets same progression
   Example- First set 270lbs for 12, Second set 360lbs for 10, Third set 450lbs for 8, and Final set 540lbs for 6.


Leg Extensions: 3 sets
   First set: 12 Reps, Second Set: 10 Reps, Third set: 10 reps, drop weight: 10 reps, Drop weight one more time and push out another 10 if you can.

Leg Curls: 3 Sets (exact same progression as the extensions)

My Workout Schedule

    My workout schedule can differ from yours, this is just going to be an example of how you can design a workout schedule/calender to stay organized. I personally like to workout 6 days a week, while most others like more rest and go 3,4, or 5 times a week. This is up to you based on how you decide to design it.
 
    I do my workouts based on what day it is, for example:
Mondays-I like to do Legs, Biceps, and Abs. This is a pretty weird combo but based on how the rest of my schedule is laid out this is what I was left with. It's been working for me so I don't feel the need to change it.

   Tuesdays-Chest and Triceps (sometimes Calves as well). I've always done Chest and Triceps together because Triceps tend to be a secondary muscle to a good amount of chest workouts. Triceps contribute a lot to bench press style workouts.

   Wednesdays-Shoulders, back, and Abs. I personally like to do abs every other day, it works for me and I've been getting the best results. Some people like to give more rest for their abs but this has worked for me. Shoulders and back go well together because a lot of shoulder exercises contribute to the back and vixe versa.

    Thursdays-I just cycle Legs and Biceps again

    Fridays- Rest day

   Saturdays-Back to chest and Triceps

   Sundays-Shoulders and back

My schedule is laid out so my muscles have two days to recover before I work them out again. That's why I work them out in two's. Some people like to target one muscle group a day and that works too, do what's comfortable for you.

Introduction: My progress over the years

    The college stereotype usually involves lots of drinking, partying, eating terribly, living on a budget, and of course “the freshman 15”.
    As a college student maintaining a healthy lifestyle while still getting out seemed like a pretty impossible task. During my first year I persevered and managed to put on 20 pounds of lean muscle. Eating healthy and starting a good workout routine is possible!  I will be posting on the blog various things on how to get in shape in college or stay in shape during college such workout routines, bodyweight workouts, MMA and Boxing workouts cheap meal ideas, time management ideas, and even some low-calorie drink idea's.
    First off I will post some photos of my fitness journey so far.

    In grade 12 (when I was 17) I looked like this:

  
At this time I had been working out, but briefly and didn't follow any particular diet.

In first year of college I looked like this:

By the end of my first year I had managed to put on 20lbs of lean muscle all with healthy eating and a solid workout routine.

Current:

So I have been able to make a lot of progress since I started college.