The following details my leg workout from Saturday morning at Kirkland Golds Gym. I trained earlier than normal for a Saturday and therefore trained alone. Here is the workout...
Single Leg Curl w/Chains
I used a unilateral, plate loaded, Hammer Strength machine here. These are the chains I used: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.
Set 1 x 12 reps with 25lbs (warm-up)
Set 2 x 10 reps with 35lbs + 1 pair of chains (warm-up)
Set 3 x 8 reps with 50lbs + 2 pairs of chains
Set 4 x 6 reps with 60lbs + 3 pairs of chains
Set 5 x 6 reps with 60lbs + 3 pairs of chains -> drop to 25lbs + 3 pairs of chains x 6 reps
*Go up in weight starting with a couple warm-ups. Add both weight and chains as you go. Once you hit a hard set of 6 reps, do it one more time and add a drop to finish off this exercise.
Here is a video of Set 4 to show how I set this up:
[youtube=https://www.youtube.com/watch?v=A3OVOrW0d70]
Goblet Squats
Set 1 x 25 reps with bodyweight (warm-up)
Set 2 x 12 reps with 60lbs (warm-up)
Set 3 x 10 reps with 80lbs
Set 4 x 10 reps with 100lbs
Set 5 x 10 reps with 120lbs
Set 6 x 8 reps (failure) with 140lbs -> drop to 80lbs x 10 reps
*Again, perform a couple warm-up/feeder sets before doing set of 10 reps going up in weight until you hit failure. My arms mostly failed on my 6th set trying to hold the weight so I added a drop to extend the set.
Deadstop Banded Leg Press
I used two of these: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 12 reps with 2 plates/side + bands (feeder set)
Set 2 x 10 reps with 4 plates/side + bands
Set 3 x 10 reps with 5 plates/side + bands
Set 4 x 10 reps with 6 plates/side + bands
Set 5 x 10 reps with 7 plates/side + band
*The key here is to bring the weight down until it bottoms out, pause for a split second and then drive the weight back up. These tend to be harder than normal reps and you don’t get any rebound out of the bottom. First few sets should be explosive and the last couple grinding reps.
Here is a video from a really old workout that shows the deadstop technique. I had the seat back a bit further, used a different leg press machine and had bands added; however this should give you an idea of the form:
[youtube=https://www.youtube.com/watch?v=0f4mYTpYFGg]
Seated Leg Curls
I used a Life Fitness unilateral machine so weight listed is per each side - FYI.
Challenge set x 21 reps with 70lbs
*I elected to do a single set to absolute failure. Give it everything you have holding nothing back. Only one set!
That concluded this leg workout.
Train hard!
Mark