Tonight's legs
Tonight I got pretty nasty with the legs..or so I felt. They've been making good progress considering I had chicken legs for a long time. I figured I'd toss out tonight's jam for constructive criticism.
Leg press warmup 2 plates for 50 reps
Set 1: 8x45lb plates 30 reps
Set 2: 12x45lb plates 20 reps
Set 3: 16x45lb plates 15 reps
Set 4: 12x45lb plates Failure
Set 5: 8x45lb plates Failure
Set 6: 8x45lb plates Failure
Hack squat
Set 1-6 2x45lb plates 20 reps or failure ended at 10 reps
Leg extension
Set 1-6 150lbs 30 reps or failure ended at 12 reps
Squats
Set 1-6 225lbs ass to grass for 5 reps
Sissy squats
6 sets to failure, first set was 30, last was 15
I did a set of calves at the end but I do some almost every workout so I don't really consider it part of the routine.
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It appears that at least you have a plan, work your plan
Where's the hams? That's a whole lot of reps and sets bro. If you're making progress good, but I could see overtraining easily. Lots of slow twitch muscle fiber work which doesn't have the greatest potential for size growth. Throw your squats first in the routine for your biggest bang for your buck. Hamstrings make up 33% of your thigh size so you need to hit them hard. A set or two of rest paused stiff leg deadlifts can be all you need to work the entire hamstring effectively. You could also do good mornings if your back isn't toast from squatting, leg curls of various types, pull throughs to hit hams and glutes, lunges, Romanian deads, possibilities are endless.
Ahh...I should of said quad night. I hit my hams another day. Usually with shoulders. I do stiff leg deadlifts and leg curls.
Sometimes I do throw the squat up first, but other nights I pre exhaust before squating bc I f'd up my knee in 2009. If I do squats first I usually go in the 350-400 range and my knee always ends up inflamed the next day, just the previously injured one. I train 2 on 1 off so I'm not too concerned with overtraining. For me I feel like volume has given me the best results mass wise which is why I'm going with so many sets and reps.