This was my primary leg workout from this past Monday night at Kirkland Gold’s Gym.  As normal it was designed by my coach, John Meadows.  This was a classic Mountain Dog marathon training session.  Load up on your intra-workout nutrition for this one.  Here is the workout…

 

Leg Press Superset w/Leg Extensions

 

This was a rare quad first leg workout, so be sure to get plenty warmed up before going hard.  A few minutes on a bike might be something to consider.  After some time with foam Rumble Roller this is exactly what I did…

 

Set 1 Leg Press x 8 reps with 1 plate each side

Immediately followed by…

Set 1 Leg Extension x 8 reps with 115lbs each side

 

Set 2 Leg Press x 8 reps with 2 plates each side

Immediately followed by…

Set 2 Leg Extension x 8 reps with 130lbs

 

Set 3 Leg Press x 8 reps with 3 plate each side

Immediately followed by…

Set 3 Leg Extension x 8 reps with 145lbs each side

 

Set 4 Leg Press x 8 reps with 4 plates each side

Immediately followed by…

Set 4 Leg Extension x 8 reps with 160lbs

 

Set 5 Leg Press x 8 reps with 5 plate each side

Immediately followed by…

Set 5 Leg Extension x 8 reps with 175lbs each side

 

Set 6 Leg Press x 8 reps with 6 plates each side

Immediately followed by…

Set 6 Leg Extension x 8 reps with 190lbs

 

Set 7 Leg Press x 8 reps with 7 plate each side

Immediately followed by…

Set 7 Leg Extension x 8 reps with 205lbs each side

 

Set 8 Leg Press x 8 reps with 8 plates each side

Immediately followed by…

Set 8 Leg Extension x 8 reps with 220lbs

 

Set 9 Leg Press x 8 reps with 9 plate each side

Immediately followed by…

Set 9 Leg Extension x 9 reps with 220lbs each side

 

Set 10 Leg Press x 8 reps with 10 plates each side

Immediately followed by…

Set 10 Leg Extension x 8 reps with 220lbs

 

*I basically went up from a single plate on each side on leg press to 10 plates per side.  The key on the leg extensions is to perform ½ reps out of the bottom with a count of 2 seconds up and 3 seconds down.

 

Reverse Banded Hack Squats Superset w/Leg Extensions

 

I used this band for the reverse hack: https://www.elitefts.com/pro-average-resistance-band.html.  I did a feeder set on hacks with 2 plates each side and another with 3 plates each side before beginning the following…

 

Hack Squats x 6 reps with 4 plates each side

Immediately followed by…

Leg Extensions x 8 reps with 175lbs

 

*Nothing special on the hacks, but on the leg extensions I performed full range reps for this superset with my toes pointed back to hammer the upper thigh.  Perform this for a total of 8 working sets via 4 rounds of supersets.

 

Alternating Single Leg Machine Press Superset w/Leg Extensions

 

I used a Life Fitness weight selectorized machine in which I sat upright for the single leg presses and alternated legs via the following: 3 reps left, 3 reps right, 3 reps left , 3 reps right, 3 reps left and a final 3 reps right.  9 reps each leg before moving to the leg extensions.

 

Single Leg Machine Press x 9 reps with 130lbs

Immediately followed by…

Leg Extensions x 8 reps with 190lbs

 

*Keep your foot high on the platform to engage glutes and adductors a bit on the machine presses.  The key on the extensions for all supersets this time around is to extend to the fully contracted position and then have your training partner push down on the pad until your legs are about ½ ways back to the bottom on each rep.  Eccentric overload.  Perform this for a total of 8 working set via 4 rounds of supersets.

 

Seated Leg Curls Superset w/Dumbbell Stiff-Legged Deads

 

I used a unilateral seated leg curl, so the weight listed is for each leg – FYI.

 

Seated Leg Curls x 8 reps with 80lbs

Immediately followed by…

Dumbbell Stiff-Legged Deads x 8 reps with 55lb dumbbells

 

*The key on the leg curls is to hold the contraction for a split second on each rep.  On the stiff-legs go nice and slow with a controlled tempo.  Perform 6 working sets via 3 rounds of supersets.

 

That concluded this leg workout.  I normally experience soreness for maybe one day post workout now that I used Plazma, but this time I was sore for two days.  It was legit!

 

Train hard!

Mark