The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland.  I trained alongside my friend, Chris Cotner. Here is the workout...

 

Lying Leg Curls - Eccentric Overload

 

Set 1 x 10 reps with 50lbs (warm-up)

Set 2 x 10 reps with 65lbs (warm-up)

Set 3 x 10 reps with 80lbs (warm-up)

Set 4 x 6 reps with 110lbs

Set 5 x 6 reps with 110lbs

Set 6 x 6 reps with 110lbs

Set 7 x 6 reps with 110lbs

Set 8 x 6 reps with 110lbs + 30 second isohold

 

*The key here after warming up is to have your training partner push the weight down after you curl and hold the contraction for a 1 second count.  Chris forced the weight down on every rep of every set from my 4th through 8th. On my 8th set after the eccentric overload reps, I held the weight with my knees bent about 20% for a 30 second isohold.

 

Super-set: Goblet Squats & Cambered Bar Squats

 

This its similar to the cambered bar I used: https://www.elitefts.com/rackable-cambered-squat-bar.html.  

 

Round 1

Goblet Squats x 15 reps with 50lbs

Immediately followed by…

Cambered Bar Squats x 10 reps with 95lb

 

Round 2

Goblet Squats x 15 reps with 60lbs

Immediately followed by…

Cambered Bar Squats x 10 reps with 115lb

 

Round 3

Goblet Squats x 15 reps with 70lbs

Immediately followed by…

Cambered Bar Squats x 10 reps with 115lb

 

Round 4

Goblet Squats x 15 reps with 80lbs

Immediately followed by…

Cambered Bar Squats x 10 reps with 135lb

 

Round 5

Goblet Squats x 15 reps with 90lbs

Immediately followed by…

Cambered Bar Squats x 10 reps with 135lb

 

*My lower back cannot handle much compression on squats so the goal was to fatigue my quads as much as possible with goblet squats first.  This actually fried my quads and tested my cardio capacity. Chris turned a little pale and had to lay on the for a good 5 minutes after his last set, lol.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=YmM3ExPWHck]

 

Leg Press

 

Set 1 x 10 reps with 3 plates/side

Set 2 x 10 reps with 5 plates/side

Set 3 x 10 reps with 6 plates/side

Set 4 x 10 reps with 7 plates/side

Set 5 x 10 reps with 8 plates/side

 

*Nothing special here, just crank out sets of 10 reps going up until you get to a tough weight.

 

Dumbbell Stiff-Legged Deads

 

Three sets of 8 reps with 60lbs

 

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

 

That concluded this leg workout.

 

Train hard!

Mark