The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland. My training partner Chris Cotner was back, while Christina was still recovering from her surgery. Here is the workout Chris and I did...
Seated Leg Curls
We used a Life Fitness unilateral leg curl machine so weight listed is per each leg - FYI.
Set 1 x 10 reps with 50bs (warm-up)
Set 2 x 10 reps with 60lbs (warm-up)
Set 3 x 8 reps with 70lbs
Set 4 x 8 reps with 80lbs
Set 5 x 8 reps with 90lbs
Set 6 x 8 reps with 100lbs
Set 7 x 6 reps (failure) with 110lbs -> drop to 70lbs x 14 reps (failure) + 15 second isohold
*Warm-up a few sets and then start doing sets of 8 reps going up in weight until you can’t get all 8 reps. At that point drop the weight down significantly and go to failure again, finishing with an isohold for 15 seconds with your knee bent slightly while contracting your hamstrings as hard as possible.
Machine Leg Press Dead-Stops
I used a Life Fitness machine again here with a selectorized weight stack - FYI.
Set 1 x 20 dead-stop reps with 250lbs
Set 2 x 20 dead-stop reps with 270lbs
Set 3 x 20 dead-stop reps with 290lbs
Set 4 x 20 dead-stop reps with 310lbs
Set 5 x 20 dead-stop reps with 330lbs
Set 6 x 20 dead-stop reps with 350lbs
Set 7 x 20 dead-stop reps with 370lbs
Set 8 x 40 dead-stop reps with 390lbs
*The key here is to allow the weight to bottom out, pause for a split second and then drive the weight explosively. Perform sets of 20 reps in this fashion going up in weight. When we got to the full weight stack (390lbs) I decided to basically do a challenge set for as many reps as possible. I had no idea what I’d get and ended up doing 40 reps. I paused briefly a couple times along the way so I could keep grinding. Yeah, leg were a bit wobbly a crazy pumped by the end!
Superset: Goblet Squats & Walking Lunges
Goblet Squats x 10 reps with 85lbs
Immediately followed by…
Walking Lunges x 24 strides with bodyweight only
*Crank out 10 reps of goblet squats with your heels elevated. Drop the weight and go straight into walking lunges across the gym taking long strides and pausing briefly with your trailing knee gently touching the ground. This superset sounds simple, but get ready to breath hard and obtain an even bigger quad pump. Do this combination for 3 rounds.
Dumbbell Stiff-Legged Deads
Set 1 x 6 reps with 80lbs
Set 2 x 6 reps with 80lbs
Set 3 x 6 reps with 80lbs
*Elevate your toes and really focus on dropping your hips back to get a good stretch on each rep. I took 60 second rest breaks between sets. As always adjust weight as per your ability; my lower back is jacked up.
That concluded this leg workout.
Train hard!
Mark