This is the leg workout I did on Monday night at Kirkland Gold’s Gym.  As always this workout was inspired by my coach, John Meadows.

 

I don’t know if was the residual effects from last Saturday’s hike, but my legs weren’t feeling as strong as normal.  The pump however was off the charts!

 

Lying Leg Curls

 

Set 1 x 12 reps with 50lbs (warm-up)

Set 2 x 12 reps with 65lbs (warm-up)

Set 3 x 12 reps with 65lbs (warm-up)

Set 4 x 12 reps with 110lbs

Set 5 x 12 reps with 120lbs

Set 6 x 12 reps with 120lbs

Set 7 x 12 reps with 120lbs -> drop to 65 x 8 reps -> drop to 40lbs x 8 reps + 25 partials

 

*Sets of 12 today after a few warm-up sets.  Use perfect form and do a massive drop-set on the last of your 4 working sets along with partials out of the stretched position.  This had me cursing John, lol!

 

Leg Press

 

No bands on these today.

 

Set 1 x 10 reps with 3 plates each side

Set 2 x 10 reps with 4 plates each side

Set 3 x 10 reps with 5 plates each side

Set 4 x 10 reps with 6 plates each side

Set 5 x 10 reps with 7 plates each side

Set 6 x 10 reps with 8 plates each side

Set 7 x 10 reps with 9 plates each side -> immediately followed by walking lunges x 20 steps each leg

 

*Standard foot placement and sets of 10 pyramiding up in weight on leg press today.  On your last set with a tough weight for 10 reps, immediately go do walking lunges with just your bodyweight.  Take long, deliberate strides and do 40 lunges total (alternating legs) so you get 20 steps per leg.  You should have a massive pump!

 

Leg Extensions

 

Set 1 x 10 reps with 135lbs (feeder set)

Set 2 x 10 reps with 205lbs

Set 3 x 10 reps with 220lbs

Set 4 x 10 reps with 235lbs

Set 5 x 10 reps with 250lbs

 

*The key here is to kick the weight up as hard as you can, but no holding the contraction today.

 

Reverse Banded Hack Squats

 

This is the band I used: https://www.elitefts.com/pro-average-resistance-band.html

 

Set 1 x 8 reps with 2 plates each side (feeder set)

Set 2 x 8 reps with 3 plates each side

Set 3 x 8 reps with 3 plates and 25’s each side

Set 4 x 8 reps with 4 plates each side

 

*These were tough, but felt good performed with massively pumped quads.

 

Cable Pull Through

 

Set 1 x 10 reps with 170lbs

Set 2 x 10 reps with 180lbs

Set 3 x 10 reps with 190lbs

Set 4 x 10 reps with 190lbs

 

*Face away from the weight stack, grab a handle attached to the lower cable pulley, hinge via the hips/waist, pulling the cable between your legs and flexing at the top of each rep.

 

That concluded today’s leg workout.

 

Train hard!

Mark