The following details my leg workout from today at Kirkland Gold’s Gym.  This is my last week of a 12 week program designed by my coach, John Meadows.  As such this workout departed significantly from the “typical” Meadows workout.  It went pretty quickly, so I added a couple exercises because I’m too hard headed to back off, even if it’s the last week of a program.  Here’s what I did for the workout…

 

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 80lbs (warm-up)

Set 4 x 10 reps (unilaterally & alternating) with 50lbs

Set 5 x 10 reps (unilaterally & alternating) with 50lbs

Set 6 x 10 reps (unilaterally & alternating) with 50lbs

Set 7 x 10 reps (unilaterally & alternating) with 50lbs

 

*The key here once warmed up is to do sets of 10 reps.  Do one leg, then the other, alternating back-and-forth until you hit a total of 10 reps per leg.  Use perfect form and hold the contraction for a 1 second hold in the fully flexed position. 4 working sets.

 

Leg Press

 

Set 1 x 20 reps with 3 plates/side (warm-up)

Set 2 x 20 reps with 4 plates/side (warm-up)

Set 3 x 15 reps with 5 plates/side (warm-up)

Set 4 x 100 reps with 3 plates + 25’s/side

 

*Yes, you read that correctly – 100 reps.  However, here is the key – do 10 reps, rest 10 seconds, do another 10 reps, rest 10 seconds and so forth until you get to 100 reps.  I actually lost count, but I’m pretty sure I did 10 rounds (100 reps) and finished the last with a 20 rep set.  1 massive working set.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=oFjnEEv_Jv0]

 

Leg Extensions

 

Set 1 x 50 (unilaterally & alternating) reps with 70lbs

 

*One massive set here as well.  Do one rep with one leg, then one rep with the other leg and so forth alternating until you get to 50 reps with each leg.  Brutal.

 

This was technically the end of John’s workout, but I had too much Biotest Plazma in my blood stream to stop here, so I added the following…

 

One Leg Machine Press

 

I used a Life Fitness weight selectorized leg press machine – FYI.

 

Set 1 x 10 reps with 170lbs

Set 2 x 10 reps with 190lbs

Set 3 x 16 reps with 190lbs (challenge set)

 

*Perform all 10 reps with one leg and then all 10 with the other.  Go nice and deep and press with your heel.  I went to near failure for a challenge set on my last one.

 

Lying Leg Curl to Cable Pull-Through Superset

 

Leg Curl x 13 reps with 140lbs (failure)

Immediately followed by…

Cable Pull-Through x 15 reps + 10 second stretch with 160lbs

 

*Just one superset here so go to failure on the leg curl and get a decent number of reps on pull-throughs followed by a 10 second stretch at the bottom.

 

That concluded this leg workout.

 

Train hard!

Mark