Las Vegas Leg Training!

The following caps off my week in Las Vegas following the NPC USA Championships.  Christina, the girls and I spent a week on vacation which included watching The Beatles Love show at the Mirage.

Our morning routine included our daughters sleeping in until 11am (teenagers!) while Christina and I hit a workout at City Athletic Club, owned by Jea Jung.

On this our last day we scheduled an appointment with Sean Frietas who is a trained Medical Fascia Specialist working out of the City Athletic Club.  An hour on the table post-leg training did wonders for my lower back issues, hip mobility and structural imbalances.

Those who follow my training log know that Saturday’s are normally my primary leg workout, but I moved it up to Friday since we wouldn’t have time on Saturday due to our return flight home.  Technically, I’m training with lower intensity and volume for one more week, but that idea went somewhat out the window, lol.  Here is the workout…

Single Leg Curls

Set 1 x 15 reps with 50lbs

Set 2 x 14 reps with 75lbs

Set 3 x 12 reps with 100lbs

Set 4 x 10 reps with 125lbs

Set 5 x 8 reps with 150lbs

Set 6 x 6 reps with 175lbs

*The key here is to flex hard in the contracted position and control the eccentric.  Pyramid up in weight and down in reps.

Here is a video of one of my sets:

[youtube=https://www.youtube.com/watch?v=yRlzVQpQpTc]

Atlantis Pendulum Squat

This was a completely new piece of equipment for me and it proved to create no issues for my lower back.  It took very little weight to make this a difficult exercise.

Set 1 x 15 reps with 25lbs

Set 2 x 15 reps with 45lbs

Set 3 x 15 reps with 90lbs

Set 4 x 12 reps with 135lbs

Set 5 x 8 reps with 180lbs

*I pyramided up in weight and down in reps here are well.  This was mostly a quad dominant exercise, so you could substitute hack squats or front squats here if you don’t have access to this machine.

Here is a video:

[youtube=https://www.youtube.com/watch?v=fgMkKNCBG_o]

Hip Thrusters/Glute Bridges

Set 1 x 20 reps with 135lbs

Set 2 x 20 reps with 135lbs

Set 3 x 20 reps with 135lbs

*The key here is to hold the contraction for a 2 second count in the contracted position for the first 10 reps and then pump out the final 10 reps.  These will burn and you’ll curse me the next day, lol.

Machine Leg Press

I did this to focus on the glute-ham tie-in, which meant unilaterally working each leg - FYI.

Set 1 x 12 reps with 150lbs

Set 2 x 12 reps with 160lbs

Set 3 x 12 reps with 170lbs

*I used a Matrix Machine and performed all 12 reps on one leg before switching to the other.  Place your foot somewhat high on the plate, sink down deep, pause at the bottom and drive back up through your heel to engage the glutes.

Superset: Leg Extensions & Lying Leg Curls

I used a Nebula machine for the leg curls which had an amazing feel - FYI.

Leg Extensions x 12 reps with 160lbs

Immediately followed by…

Leg Curls x 12 reps with 60lbs

*Flex hard in the contracted position on each rep on all sets.  Perform the superset for a total of 3 rounds.

Superset: Sissy Squats & Stiff-Legged Deads

I don’t have the piece of equipment to allow for sissy squats back home, so I couldn’t leave without giving them a try - FYI.

Sissy Squat x 12 reps with bodyweight

Immediately followed by…

Stiff-Legged Deads x 12 reps with 100lbs

*This proved a good quad and hamstring finisher.  I didn’t go very heavy on the stiff-legged deads due to my lower back and focused on getting a good stretch.  Perform the superset for 3 rounds.

Here is a video:

[youtube=https://www.youtube.com/watch?v=GsmElKRR3WM]

That concluded this leg workout.

Train hard!

Mark