The following details my leg workout from this past Saturday morning.  I’m still fighting off this nasty head cold and Christina couldn’t train at all from hers.  Regardless, I powered through and here is what I did at Kirkland Gold’s Gym on this particular morning…


Superset: Seated Leg Curls & Banded Barbell Stiff-Legged Deads


I did a few rounds with lighter weight to get warmed up.  Also the seated leg curl is a unilateral Life Fitness machine so weight listed is per each leg – FYI.  Here are the bands I used:


Seated Leg Curls x 8 reps with 70, 80, 90 & 100lbs

Immediately followed by…

Banded Barbell Stiff-Legged Deads x 8 reps with 95lbs + bands


*I listed four weights on the seated leg curls because I did this superset for 4 rounds and went up in weight each round on this particular exercise.  I prefer to lean forward on the seated leg curls to get a better stretch out of the bottom.  The stiff-legged deads are to stretch the pumped muscle and work it from a different angle as per the video below.


Here is a video:




Goblet Squats


Set 1 x 10 reps with 70lbs

Set 2 x 10 reps with 80lbs

Set 3 x 10 reps with 90lbs

Set 4 x 10 reps with 100lbs


*I used a slightly less than shoulder width foot placement to focus on my quads and used a full range of motion.  I also kept rest periods to 60 seconds to add cumulative fatigue.


Eccentric Focused Banded Leg Press


I used two of these bands here:


Set 1 x 20 reps with 1 plate/side + bands

Set 2 x 18 reps with 2 plates/side + bands

Set 3 x 16 reps with 3 plates/side + bands

Set 4 x 14 reps with 4 plates/side + bands

Set 5 x 12 reps with 5 plates/side + bands

Set 6 x 10 reps with 6 plates/side + bands


*The key here is to lower the weight with a 4-5 second eccentric.  This will generate a ton of tension with the added bands and particularly with the higher reps when starting out.


Walking Lunges


Set 1 x 12 strides/leg with bodyweight only

Set 2 x 12 strides/leg with bodyweight only

Set 3 x 12 strides/leg with bodyweight only


*The key here is to control the eccentric and pause at the bottom on each stride to stretch your quad and hip flexors.


That concluded this leg workout.


Train hard!