The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland.  I trained at little earlier than normal because Christina, my daughters and I wanted to go to the Emerald Cup prejudging in Bellevue.  Here is the workout...

 

Seated Leg Curls

 

I used a unilateral Life Fitness leg curl machine, so weight it per each leg - FYI.

 

Set 1 x 10 reps with 50lbs (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 6 reps with 100lbs

Set 7 x 6 reps (failure) with 110lbs -> drop to 70lbs x 15 reps (failure)

Set 8 x isohold with 70lbs

 

*Use good form and go up in weight doing sets of 8 reps.  Once you can’t get 8 reps do 6’s. My training partner helped me with forced reps on Set 7 and on the ensuing drop set.  Finish your last set with an isohold using the weight in which you dropped to on the previous set. Hold the weight with your leg bent about 45 degrees for as long as possible.  I got 35 seconds.

 

Elevated Reverse Lunges

 

Set 1 x 10 reps with 25lbs

Set 2 x 10 reps with 40lbs

Set 3 x 10 reps with 55lbs

Set 4 x 10 reps with 70lbs

 

*The key here is to elevate your front leg on an aerobic step, hold a weight in one hand and step backwards into a lunge.  I was told this is good for people with knee issues and they were pain free and facilitated a good pump.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=9aHWTXrH85c]

 

Reverse Banded Hack Squats

 

I used these bands: https://www.elitefts.com/pro-light-resistance-band.html.

 

Set 1 x 10 reps with 2 plates/side

Set 2 x 10 reps with 3 plates/side

Set 3 x 10 reps with 4 plates/side

Set 4 x 4 reps with 4 plates/side + 4 reps adding 1 plate + 4 reps adding 1 plate

Set 5 x 4 reps with 5 plates/side + 4 reps removing 1 plate + 4 reps removing 1 plate

 

*The key here is to work up to a moderately heavy weight for 10 reps, then do it again but as an ascending set.  The ascending set means you’ll do 4 reps, add 1 plate, do another 4 reps, add 1 plate, do a final 4 reps - 12 reps total.  On your next set (my set 5 above) do the same thing, but dropping 1 plate every 4 reps until you’ve done 12 reps.

 

Dumbbell Stiff-Legged Deads

 

Three sets of 8 reps with 60lbs

 

*Elevate your toes and really focus on dropping your butt back to get a good stretch on each rep.

 

That concluded this leg workout.

 

Train hard!

Mark