The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland.  I trained with my friend Chris Cotner again. Here is what we did...

 

Lying Leg Curls

 

Set 1 x 12 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 6 reps with 140lbs

Set 8 x 6 reps with 155lbs

Set 9 x 4 reps with 170lbs

Set 10 x 4 reps with 185lbs

Set 11 x 4 reps with 200lbs -> drop to 110lbs x 8 reps -> drop to 65lbs x 10 reps

 

*Massive volume today on leg curls.  We worked our way up in weight until we got to the full stack and then did two drops to extend the set.  1-2 reps on each set were forced reps towards the end, but we also lowered the reps down as low as 4.

 

Alternate: Occluded Goblet Squats & Leg Extensions

 

You will need a pair of knee wraps here.  This is what I used: https://www.elitefts.com/elitefts-normal-knee-wrap.html.  I performed several warm-ups of each exercise without blood flow restriction before doing the following - FYI.

 

Leg Extensions x 8 reps with 175lbs

Immediately followed by...

Goblet Squats x 8 reps with 70lbs

Immediately repeat…

 

*To start wrap your upper thigh at about 70% of what you’d do when wrapping your knees.  The goal is to restrict blood flow. Pump out 8 reps on each exercise and have your training partner help with forced reps on the leg extensions if you fail to get all 8 reps.  Alternated back-and-forth between each exercise non-stop until you’ve done 4 sets of each. Expect a massive pump!

 

Reverse Banded Hack Squats

 

I used this band: https://www.elitefts.com/pro-light-resistance-band.html on the hack squats.

 

Set 1 x 10 reps with 2 plates/side

Set 2 x 10 reps with 3 plates/side

Set 4 x 10 reps with 3 plates + 25lbs/side

Set 5 x 10 reps with 4 plates/side

Set 6 x 10 reps with 4 plates + 25lbs/side

Set 7 x 7 reps with 5 plates/side

 

*The key here is to use a wide stance and sink down deep.  Work your way up in weight doing sets of 10 reps. I completely died on my 7th rep of 7th set and stopped there, lol.

 

Dumbbell Stiff-Legged Deads

 

Three sets of 8 reps with 65lbs

 

*Elevate your toes and really focus on the stretch here.

 

That concluded this leg workout.

 

Train hard!

Mark