Today is Monday, the day I typically work legs. I work legs twice a week, Monday I use light weight usually doing one leg exercises and Friday I lift heavier. I keep track of my progress using a workout journal. My goal is to increase the amount of wieght I lift or increase the number of repetitions. I do three sets and 10-12 reps with legs except calves which I do 20 reps each set. My workout is as follows:
I do right leg, then left leg and rest.
One Leg Extension 3x8x60 lbs
One Leg Curl 3x10x50 lbs
One Leg Press 3x20x110 lbs added to sled
Hack Squats 3x12x50 lbs added to Smith Machine
Step Ups-stepping up on 2 foot bench using 15 lb. dumbbells. I do each leg for one minute and do this two or three times.
Smith Machine Calf Raises 3x20xadd 30 lbs to bar
Seated Calf Raises 3x20x80 lbs
I have a couple different exercise logs filled out with different exercises and alternate between the two so I don't get bored with the same old exercises. You can find workout logs on the internet or make your own. I made my own to suit my needs.
Bodybuilding.com has printable logs you can customize for workouts, nutrition, and supplements.
When its time to switch exercices and your routine which you should do every 4 to 6 weeks they also have a great exercise guide. You can search by body part which makes it quick to find new moves and they also include a demonstration video so that if it is new to you, you can watch it to focus on correct form and technique.
Also, supplementation is the key to achieving a great physique. In the past I didn't include them in my training but now I believe that make a big difference in my workouts. There are tons of supplements, brands, and distributors. My advice is to use the ones you trust are good quality. Primarily, I use products made by Beverly International because I have read and researched them and their protein shake tastes great. Ask around and find out what others use too. I buy my products from www.tigerfitness.com. They usually have the lowest prices but I still like to shop around for sales.
I currently use the following supplements:
Branched Chain Amino Acids 3 tabs before and after my workout
Protein Powder 1 scoop after my workout
Glutamine 1 tbsp before and after my workout
Multivitamin once a day
Fish oil 1 caps a day
Vitamin D 1 tab a day
I will be adding more in two weeks when I am 12 weeks out from my show to help burn fat and maintain muscle.