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