The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym. Christina joined me, but I mostly trained alone. I continue to include blood flow restriction training. Here is what I did…
Seated Leg Curls
Do a couple warm-ups. I used a Life Fitness unilateral leg curl so weight listed is per each leg - FYI.
Seated Leg Curls x 8 sets of 8 reps with 70lbs
*Use good form and try to hold the contraction for a brief second. On the final sets you’ll have to just pump the reps. I failed and did a couple partial reps to get all 8 towards sets 7 and 8.
Reverse Banded Occluded Hack Squats
You’ll need some knee wraps similar to these: https://www.elitefts.com/elitefts-normal-knee-wrap.html.
I did about 4 warm-up sets without knee wraps first - FYI.
ROUND 1: Reverse Banded Occluded Hack Squats x 5 sets of 6 reps with 4 plates/side
Rest/Stretch
ROUND 2: Reverse Banded Occluded Hack Squats x 5 sets of 6 reps with 3 plates/side
*I attempted to get 6 sets, but with only about 10 second rest breaks I stopped at 5. The reason being is the point of occlusion is to chase a pump more so than going to absolute failure. I had to pause to complete my reps by my 4th and 5th sets. I took off the wraps and rested about 3 minutes while stretching my quads. I then rewrapped and did another 5 sets of 6 reps with lower weight. Wrap your upper thigh to restrict blood flow to your quads - about 70% of what would be normal for wrapping knees for squats.
Here is a video of round 1:
[youtube=https://www.youtube.com/watch?v=jqRrDohldrE]
Leg Press
Set 1 x 10 reps with 2 plates/side (feeder set)
Set 2 x 10 reps with 3 plates/side (feeder set)
Set 3 x 10 reps with 4 plates/side (feeder set)
Set 4 x 6 reps x 6 times with 6 plates/side
*After 3 feeder sets select a weight in which you can get 6 sets of 6 reps with 10 second rest breaks. I used a wide foot placement and had my knees track outside my torso, unlike the video below.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=cwLDkr-HWz0]
That concluded today's leg workout.
Train hard!
Mark