The following details my leg workout from Saturday morning at Kirkland Golds Gym. Christina joined me for a portion of the workout and here is what I did...
Lying Leg Curl
Set 1 x 12 reps with 50lbs (warm-up)
Set 2 x 12 reps with 65lbs (warm-up)
Set 3 x 12 reps with 80lbs (warm-up)
Set 3 x 21 reps (failure) with 95lbs
Set 4 x 17 reps (failure) with 95lbs
*Perform a few warm-up sets and then do two balls-out sets with a medium weight to failure. Be sure to keep your hips on the pad (don’t arch your lower back) to ensure perfect form.
Superset/Alternating: BFR Leg Extensions & Goblet Squats
I wrapped my upper thighs to restrict blood flow with these wraps: https://www.elitefts.com/elitefts-normal-knee-wrap.html. The key is to wrap your upper thigh at about 70% of what you’d do when wrapping your knees.
Leg Extensions x 10 reps with 160lbs
Immediately followed by…
Goblet Squats x 10 reps with 90lbs
*Dang these destroy me every time! The key is to restrict blood flow and then alternate between these two exercises with little to no rest for three rounds. Begin by using perfect form and flexing hard in the contracted position on the leg extensions. Move straight to goblet squats with your heels elevated to place the emphasis on your quads. Don’t remove the wraps until you’ve done each exercise 3 times.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=MMJWJeNCguI]
Lying Leg Curls (Eccentric only)
Yes, go back to this exercise again!
Set 1 x 5-7 reps to failure with 140lbs
Set 2 x 5-7 reps to failure with 140lbs
*The key here to increase the weight significantly from when you started the workout with this exercise and perform 5-6 second negative (eccentric) only reps. Have your training partner push the weight up while you flex and hold it in the contracted position for a 1 second count before lowering it with a 5 second count. Go until you fail to control the negative for the full 5 second count.
Banded Leg Press 1.5’s
I used two of these bands to increase tension: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 10 reps with 3 plates/side (feeder set)
Set 2 x 10 reps with 5 plates/side (feeder set)
Set 3 x 10 1.5 reps with 6 plates/side
Set 4 x 10 1.5 reps with 6 plates/side
Set 5 x 10 1.5 reps with 6 plates/side
*Perform a couple feeder sets using standard reps. Once you get to a solid weight perform 1.5 reps by going down, pressing the weight part way back up, go back down and then press all the way up. That counts as 1 rep so do this 10 times each set. This technique generates a ton of tension, particularly with the bands added.
Here is a video:
[youtube=https://www.youtube.com/watch?v=WsNL9hsjw3g]
Dumbbell Stiff Legged Deads
Set 1 x 7 reps with 85lbs
Set 2 x 7 reps with 85lbs
Set 3 x 7 reps with 85lbs
*The key here is to elevate your toes to get a better stretch. Drop your hips back as you hinge at the waist and maintain a flat lower back.
That concluded this leg workout.
Train hard!
Mark