The following details my leg workout from Saturday morning at Kirkland Golds Gym. I trained alone and here is the workout…
Lying Leg Curls w/Isotension
Set 1 x 5 second isohold + 5 reps + 5 second isohold with 50lbs
Set 2 x 5 second isohold + 5 reps + 5 second isohold with 65lbs
Set 3 x 5 second isohold + 5 reps + 5 second isohold with 80lbs
Set 4 x 5 second isohold + 5 reps + 5 second isohold with 95lbs
Set 5 x 5 second isohold + 5 reps + 5 second isohold with 110lbs
Set 6 x 5 second isohold + 5 reps + 5 second isohold with 125lbs
Set 7 x 5 second isohold + 5 reps + 5 second isohold with 140lbs -> drop to 65lbs x 14 reps (failure)
*A warm-up is not required here because you start with light weight and work your way up until you cannot complete the set as prescribed with isotension. The isoholds are in the contracted position - FYI. Once you can barely complete the set with the final isohold do a drop and pump out perfect reps to failure.
Elevated Dumbbell Squats
Set 1 x 12 reps with bodyweight only
Set 2 x 10 reps with 60lbs
Set 3 x 10 reps with 100lbs
Set 4 x 10 reps with 150lbs
Set 5 x 10 reps with 150lbs
Set 6 x challenge set (18 reps) with 150lbs
*The key is to elevate your feet so you can get a greater range of motion. I did these on a chin/dip assist machine and set the 150lb dumbbell on the 60lb dumbbell. Christina moved the 60lb out of the way for my sets. The basic idea is to perform sets of 10 reps going up to a solid weight. Use that weight for 2 sets of 10 reps and then do a challenge set to failure on your final set.
Here is a video:
[youtube=https://www.youtube.com/watch?v=xX_tEQcXPNs]
Reverse Banded Hack Squats
I used these bands: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 6 reps with 2 plates/side
Set 2 x 6 reps with 3 plates/side
Set 3 x 6 reps with 4 plates/side
Set 4 x 6 reps with 5 plates/side
Set 5 x 6 reps with 5 plates/side
*I use bands facilitate explosiveness out of the bottom position. Work up to a solid weight for two sets of 6 reps. Control the eccentric and drive the weight up hard on the concentric.
Max-Tension Leg Extensions
Set 1 x 6 reps with 145lbs
Set 2 x 6 reps with 145lbs
Set 3 x 6 reps with 145lbs
*The idea here is to use a 4 second concentric and 4 second eccentric rep tempo. These are super hard due to the crazy burn. Stretch each quad for 20 seconds between each set.
Dumbbell Stiff Legged Deads
Set 1 x 6 reps with 90lbs
Set 2 x 6 reps with 90lbs
Set 3 x 6 reps with 90lbs
*Elevate the front of your feet on 5lb plates to facilitate a better stretch.
That concluded today's leg workout.
Train hard!
Mark