The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland. My old training partner, Dr. Chris Cotner, joined me for this workout. Here is what we did...
Seated Leg Curls
I used a unilateral Life Fitness machine here so weight listed is per each leg - FYI.
Set 1 x 8 reps with 40lbs
Set 2 x 8 reps with 50lbs
Set 3 x 8 reps with 60lbs
Set 4 x 8 reps with 70lbs
Set 5 x 8 reps with 80lbs
Set 6 x 8 reps with 90lbs
Set 7 x 8 reps (forced) with 100lbs -> drop to 50lbs x failure (about 15 reps)
*The key here is to hold the contraction for a one second count on each rep. You’ll eventually fail to hold the contraction as you go up in weight, but that’s okay. Once you hit a weight in which your training partner needs to help you complete all 8 reps, add a drop and go again to failure.
Reverse Banded Hacks
I used this band here: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 15 reps with 1 plate/side
Set 2 x 15 reps with 2 plates/side
Set 3 x 12 reps with 3 plates/side
Ascending/Descending Set (20 reps total)
Set 4 x 4 reps with 3 plates/side; add 1 plate to one side x 4 reps; add 1 plate to the other side x 4 reps; remove 1 plate from one side x 4 reps; remove 1 plate from the other side x 4 reps
Ascending Set (12 reps total)
Set 5 x 4 reps with 4 plates/side; add 1 plae to one side x 4 reps; add 1 plate to the other side x 4 reps
*The key here is to do about 3 warm-up/feeder sets. Then you will do one massive ascending and descending set adding and subtracting plates for a total of 20 reps. The goal is massive amount of time under tension. Pump will be noticeable, lol. Then go up in weight and do one more ascending set to finish off the exercise.
Banded Leg Press
I used this band: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 15 reps with 2 plates/side + bands
Set 2 x 15 reps with 3 plates/side + bands
Set 3 x 15 reps with 4 plates/side + bands
Set 4 x 12 reps with 5 plates/side + bands
Set 5 x 12 reps with 6 plates/side + bands
Set 6 x 12 reps with 7 plates/side + bands
*Use bands here to create tension throughout the entire movement and force more activation on the eccentric. Work your way up in weight until you get to a really tough set of 12 reps.
Bulgarian Split Squats
Set 1 x 12 reps with bodyweight
Set 2 x 10 reps with 25lbs
Set 3 x 10 reps with 25lbs
Set 4 x 10 reps with 25lbs
*I did these primarily to stretch out my hip flexors.
Here is a video:
[youtube=https://www.youtube.com/watch?v=SdL7G-1Xrxc]
That concluded this leg workout.
Train hard!
Mark