I’ve been absent from the T-Nation for some time now, and its about time i got back in the game. I’ve recently changed up my workout routine to be more situated towards fitness and athletics rather than a powerlifting routine (I competed through USAPL throughout highschool). So naturally I’ve dropped the weight load quite a bit and upped the reps on my main lifts (in this case squat) and also on my circuits.
I can’t, however seem to get the desired definition in my quads. Here’s some general info about me and my workouts, so you guys have a better idea of what I’m doing wrong.
Squat 12-15 reps @ 135 x 3
10-12 reps @ 225 x 3
5-7 reps @ 275 x 3
2-3 reps @ 315 x 3
cooldown burnout @ 135
Hipsled- 5-7 reps @ 370 x 3
Leg Extensions- 12-15 reps @ 140 x 3
Leg Curls- 8-10 reps @ 120 x 3
Dumbbell Monster Walk- 12-14 reps @ 60 (in each hand) x 3
Iso Leg Dip- 8-10 reps @ 35 (dumbbell) x 3
Calve Raisers- burnout @ 55 (dumbbell in each hand) x 3
I don’t really have a specific diet, mostly because I’m on the light side for a 6’2 frame, but that isn’t to say that I don’t eat healthy. I also haven’t been able to do a 1RM since highschool (!!!) due to the lack of sufficient equipment at my college. I’ll try to attach an image of where I’m at right now so you can get a better idea. Any help is welcome guys!