The following details my leg workout from Saturday morning at Kirkland Golds Gym. I trained alone and here is the workout…
Lying Leg Curls
Set 1 x 12 reps with 65lbs (warm-up)
Set 2 x 10 reps with 80lbs (warm-up)
Set 3 x 6 reps with 110lbs
Set 4 x 6 reps with 125lbs
Set 5 x 6 reps with 140lbs
Set 6 x 6 reps (forced) with 155lbs -> drop to 95lbs x 12 reps (failure) -> drop to 65lbs x 12 reps (failure
*The key is to keep your hips into the pad to maintain the focus on your hamstrings. Perform a couple warm-ups and then begin doing sets of 6 going up in weight until you need assistance to get all 6 reps. At that point drop the weight twice going to failure in the 12 rep range on both. My second drop I had to pause a few seconds every few reps to get all 12.
Goblet Squats
I did these flat footed today vs. my typical heel elevated stance - FYI.
Set 1 x 20 reps with bodyweight (warm-up)
Set 2 x 10 reps with 50lbs (warm-up)
Set 3 x 10 reps with 70lbs (warm-up)
Set 4 x 6 reps with 90lbs
Set 5 x 6 reps with 110lbs
Set 6 x 6 reps with 130lbs
Set 7 x 6 reps with 150lbs -> drop to 90lbs x 15 reps
*Work up in weight doing a few warm-up sets. Once you get to a moderately heavy weight start doing sets of 6 reps and continue to go up in weight until you barely get 6 reps, or you your gym doesn’t have heavier dumbbells. Holding the 150’s is tough for me. On the final set of 6 do a drop back to your original, first working set weight and do 15 reps with it.
Here is a video of my final set:
[youtube=https://www.youtube.com/watch?v=J1MU9vKkfTI]
Ground Base Squats
I used the following for this exercise: https://www.elitefts.com/core-blaster-1-1.html.
Set 1 x 8 reps with three 35lb plates
Set 2 x 8 reps with four 35lb plates
Set 3 x 8 reps with five 35lb plates
Set 4 x 8 reps with six 35lb plates
*I used a strap designed for adding chains to bench or deadlifts to hold the weight. Drive your hips forward at the top and flex your glutes.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=F-QrAYIUam4]
Eccentric Focused Banded Hack Squats
I used two of these bands here: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 6 reps with 1 plate + bands
Set 2 x 6 reps with 1 plate + bands
Set 3 x 6 reps with 1 plate + bands
Set 4 x 6 reps with 1 plate + bands
*The key here is to use a narrow foot placement. The goblet and ground base squats were with a wide stance so I wanted a change. Also, train with a 4 second eccentric and explode out of the bottom. Rest no more than 45 seconds between all 4 sets.
Cable Pull-Throughs
Set 1 x 8 reps with 160lbs
Set 2 x 8 reps with 160lbs
*Just two sets here to really stretch out your hamstrings. Face away from the weight stack and grab a D handle attached to the lower pulley. Keep your knees nearly locked out and focus on the stretch out of the bottom position.
That concluded today’s leg workout.
Train hard!
Mark