The following details my primary leg workout from last Saturday morning at Kirkland Gold’s Gym. I woke up fasting for 10 hours because of an appointment at Quest Diagnostics to get my quarterly blood work done. I order my tests through Direct Laboratory Services because most doctors won’t test for everything I want so I chose to manage my own labs. Unfortunately I woke up with a terrible head cold as well, but that never stopped me from training, lol. I got my blood drawn, stopped for a cappuccino with Christina and then started pounding Biotest Plazma. Thank the Lord for Plazma because this was a very long training session!
This workout was designed by my coach, John Meadows, and as usual I made a few changes. Here is the workout…
Hip Thrusters
John called for the Butt Blaster Machine, but I prefer hip thrusters.
Set 1 x 15 reps with 95lbs
Set 2 x 14 reps with 115lbs
Set 3 x 13 reps with 135lbs
Set 4 x 12 reps with 155lbs
Set 5 x 10 reps with 185lbs
Set 6 x 10 reps with 185lbs
*The key here is to maintain a flat back, push with your heels, and hold and flex your glutes for a good one second count at the top before coming back down. I counted this as 4 working sets.
Here is a video:
[youtube=https://www.youtube.com/watch?v=z11SffcWTEM]
Dead Squat Bar Stiff Legged Deads
I used my T-Nation Dead Squat Bar (69 pounds) here to better center the weight and minimize stress to my lower back - FYI.
Set 1 x 8 reps with 159lbs
Set 2 x 8 reps with 209lbs
Set 3 x 8 reps with 209lbs
Set 4 x 8 reps with 209lbs
*The key here is to set these up in a cage whereby you can rest/pause the reps off the pins at about knee height. I used a Dead Squat Bar, but you can use a regular barbell. The goal is to only work the top part of the movement and to flex your glutes at the top for a one second count and also pause at the bottom for one second. I counted this as 3 working sets.
Banded Leg Press
I used two of these bands on the leg press today: https://www.elitefts.com/shop/bars-weights/bands/pro-monster-mini-restistance-band.html.
Set 1 x 10 reps with 2 plates/side + bands
Set 2 x 10 reps with 3 plates/side + bands
Set 3 x 10 reps with 4 plates/side + bands
Set 4 x 10 reps with 5 plates/side + bands
Set 5 x 10 reps with 6 plates/side + bands
Set 6 x 10 reps with 6 plates + 25’s/side + bands
Set 7 x 10 reps with 7 plates/side + bands
*The key here is to control the eccentric portion of the movement and work up until you can barely get 10 reps. I counted this as 4 working sets. Stretch hard between each working set as per the picture below. Notice how my knee drops down to really stretch my entire quad.
Leg Extensions
Set 1 x 20 reps with 130lbs
Set 2 x 20 reps with 130lbs
Set 3 x 20 reps with 130lbs
Set 4 x 20 reps with 130lbs
*The first two sets point your toes and sit on a small pad if you have one as per the video below. This will hammer your lower quad (teardrop), especially if you hold the contraction for a 1 second count when fully extended. On Sets 3 and 4 pull your toes back towards you (dorsiflexion) and sit flat on the seat to hit more upper quad. Hold the contraction at the top for 1 second as well and the burn will be insane! Continue stretching your quads between each set here as per the above picture. Hold the stretch for 30 seconds.
[youtube=https://www.youtube.com/watch?v=_IaEzMxML3g]
Walking Lunges
Set 1 x 30 yards with bodyweight only
Set 2 x 30 yards with bodyweight only
Set 3 x 30 yards with bodyweight only
*I substituted this for Smith Machine Lunges. The key here is to take very long strides, descend slowly and pause at the bottom for 1 second count on each lunge.
Lying Leg Curls
Set 1 x 10 reps with 110lbs
Set 2 x 10 reps with 110lbs
Set 3 x 10 reps + 15 partials with 110lbs
*You’ll be amazed at how much these pump your hamstrings and quads (from the stretch). Do sets of 10 and tack on 15 partials out of the stretched position at the end.
That concluded this primary leg workout.
Train hard!
Mark