The following details my leg workout from last Saturday morning at Gold’s Gym in Kirkland. Not exactly sure why but the pump again was insane and took me to the point of nauseousness. Here is the workout…
Alternating: Lying Leg Curls & Seated Leg Curls
Lying Leg Curls x 6 reps with 95lbs
Immediately followed by…
Seated Leg Curls x 6 reps with 70lbs (unilateral machine - each leg)
Immediately repeat…
*Do a couple warm-up rounds with light weight and higher reps first. The key is to use perfect form and control the negative on all reps. Go back-and-forth between exercises non-stop. I did as many rounds as I could before failing to get 6 reps which was on my 6th round.
Reverse Banded Hack Squats
I used these bands: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 15 reps with 1 plate/side
Set 2 x 12 reps with 2 plates/side
Set 3 x 8 reps with 3 plates/side
Set 4 x 6 reps with 3 plates + 25’s/side
Set 5 x 6 reps with 4 plates/side
Set 6 x 6 reps with 4 plates + 25’s/side
Set 7 x 6 reps with 5 plates/side
Set 8 x 6 reps with 5 plates/side
Set 9 x 6 reps with 5 plates/side -> Drop to 3 plates/side x 15 reps
*I decided to lower the reps here and work up to a tough set of 6 today. Take your time and get in plenty of work. Once you get to a tough weight for 6 reps do 3 sets with it and finish with a drop set.
Goblet Squats
Make sure your heels are elevated.
3 sets of 8 reps with 110lbs
*Maintain a narrow stance and control the descent while exploding on the concentric.
BFR Alternating Leg Extension
You’ll need some knee wraps like these: https://www.elitefts.com/elitefts-normal-knee-wrap.html.
BFR Alternating Leg Extensions x 6 reps with 85lbs
*The key here is to wrap your upper thigh to restrict blood flow. Do all 6 reps with one leg before switching and doing 6 with the other. Alternate in this manner until you can barely get 6 reps.
Here is a video:
[youtube=https://www.youtube.com/watch?v=7_xinIbWOJ8]
Leg Extensions
3 sets of 6 reps with 220lbs
*Now take your time and do 3 sets of 6 reps. Hold the contraction for a 1 second count when your leg is fully extended on each rep.
I did some stretching and foam rolling, but otherwise that concluded this leg workout.
Train hard!
Mark