The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland. Chris and I trained together and here is what we did...
Seated Leg Curl
I used a unilateral Life Fitness machine so weight listed is per each leg - FYI.
Set 1 x 8 reps with 50bs
Set 2 x 8 reps with 60lbs
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 5 reps (failure) with 110lbs -> drop to 70lbs x 12 (forced) reps
Set 8 x 50 seconds isotension with 70lbs
*Work your way up in weight doing sets of 8 reps. Reps can lower as you begin to hit failure, but don’t go below 6 reps. Once you fail to get 6 reps, do a drop set. Finish off the exercise with one more set of just isotension for as long as you can hold the weight. Isotension is performed by contracting your hamstrings and holding the weight with your knee joint bent to about 30 degrees.
Banded Leg Press
I attached two of these bands: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 20 reps with 2 plates/side (4 total)
Set 2 x 20 reps with 3 plates/side (6 total)
Set 3 x 20 (4-4-4-4-4) reps with 8, 9, 10, 11, 12 plates (6/side) total
Set 4 x 12 (4-4-4) reps with 12, 13, 14 plates (7/side) total
Set 5 x 12 (4-4-4) reps with 14, 15, 16 plates (8/side) total
Set 6 x 20 (4-4-4-4-4) reps with 16, 15, 14, 13, 12 plates (6/side) total
*The key here is to do a couple high rep feeder sets; then the fun begins. Your first ascending set will be Set #3 for 20 reps via your partner adding a plate for every 4 reps you perform. You’ll start with 4 plates/side and end with 6/side. The next two ascending sets will only be 12 reps each, but start with the weight in which you ended your last set. Basically you’re going to do 3 ascending sets total; 20 reps on the first and 12 reps on the next two. By this point your legs should be good and pumped and you’ll be up to a tough weight. Finish this exercise with a drop set doing 4 reps and having your partner pull a plate. Legs will be trashed by the end of this!
Here is a video of my final set (drop):
[youtube=https://www.youtube.com/watch?v=ZJLYfNrYPmg]
Ground Base Sumo Squat
This is the type of ground base I used: https://www.elitefts.com/core-blaster-1-1.html.
This worked great for holding the weight: https://www.elitefts.com/ez-deadlift-strap-loader-pair.html.
Set 1 x 10 reps with two 25lb plates added
Set 2 x 10 reps with three 25lb plates added
Set 3 x 10 reps with four 25lb plates added
Set 4 x 10 reps with five 25lb plates added
*Take a wide stance and push with your heel while trying to stay upright. Use 25lb plates to allow for a greater range of motion; assuming you have decent hip mobility.
Here is a video:
[youtube=https://www.youtube.com/watch?v=Y9Txfa_5Ffs]
Dumbbell Stiff-Legged Deads
Three sets of 8 reps with 60lbs
*Focus on the stretch here and finish off the workout with some dumbbell stiff-legged deads.
That concluded this leg workout.
Train hard!
Mark