Leg Day

The following details my leg workout from Saturday morning at Kirkland Golds Gym.  I trained with my friend Chris and here is what we did...

 

Lying Leg Curl

 

Set 1 x 10 reps with 50lbs

Set 2 x 10 reps with 65lbs

Set 3 x 10 reps with 80lbs

Set 4 x 8 reps with 95lbs

Set 5 x 8 reps with 110lbs

Set 6 x 8 reps with 125lbs

Set 7 x 8 reps with 140lbs

Set 8 x 6 reps with 155lbs

Set 9 x 6 reps with 170lbs -> drop to 95lbs x 8 reps -> drop to 65lbs x 10 reps

 

*Plenty of warm-up sets going up in weight and down in reps until your training partner needs to assist to help you get all 6 reps.  At that point drop the weight significantly and do 8 reps, and then do one more drop and get 10 reps.

 

Superset: Reverse Banded Hack Squats & Goblet Squats

 

I did several rounds of this superset while increasing the weight on goblet squats from 50 to 100lbs and hacks from 1 plate/side to 5/side before doing a single, all-out set - FYI.

 

Dead-Stop Hack Squats x 10 reps with 5 plates/side

Immediately followed by…

Goblet Squats x 10 reps with 100lbs

 

*It’s been a while since I got to the brink of getting sick, but the final round of this superset combination did it for me.  The key is to perform dead-stop reps on the hack squats whereby you go all the way down and pause briefly before driving the weight back up.  Move straight to goblet squats with your heels slightly elevated.

 

Here is a video:

 

 

Single Leg Press

 

Set 1 x 10 reps with 1 plate/side

Set 2 x 10 reps with 2 plates/side

Set 3 x 10 reps with 3 plates/side

Set 4 x 10 reps with 3 plates/side

 

*Perform all the reps with one leg before switching to the opposite leg.  Really control the weight on the way down, pause for a split second and then muscle the weight back up.

 

Smith Machine Stiff-Legged Deads

 

I did these standing on an aerobic step and used 25lbs plates to facilitate a better stretch - FYI.

 

Set 1 x 8 reps with 95lbs

Set 2 x 8 reps with 145lbs

Set 3 x 8 reps with 145lbs

 

*This didn’t feel the best on my lower back so I didn’t go up much in weight.  The goal is to stretch out your hamstrings so drop your hips back as you go down.  Adjust the weight to your ability.

 

That concluded this leg workout.

 

Train hard!

Mark

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