The following details my leg workout from last Saturday morning at Gold’s Gym in Kirkland. I was pressed for time again today and literally knocked this out in about 55 minutes which made it particularly challenging.  Here is the workout…

 

Lying Leg Curls

 

Set 1 x 10 reps with 50lbs (warm-up)

Set 2 x 10 reps with 65lbs (warm-up)

Set 3 x 10 reps with 80lbs (warm-up)

Set 4 x 6 reps with 95lbs

Set 5 x 6 reps with 110lbs

Set 6 x 6 reps with 125lbs

Set 7 x 6 reps with 140lbs

Set 8 x 5 reps (failed) with 155lbs

Set 9 x 19 dead-stop reps (failure) with 65lbs

Set 10 x 21’s with 50lbs

 

*Work your way up in weight doing sets of 6 reps after plenty of warm-up sets.  Keep going until you hit a weight in which you fail to get all 6 reps.  On your next set drop the weight significantly and go to failure doing dead-stop sets.  Finally, do one more sets of 21’s like you would on a barbell curl for biceps - 7 reps ½ reps at the top/contracted position, 7 partial ½ reps out of the stretched position, and a final 7 full reps.

 

Leg Press

 

Set 1 x 25 reps with 2 plates/side

Set 2 x 25 reps with 3 plates/side

Set 3 x 25 reps with 4 plates/side

Set 4 x 10-10-10-10-10-10 reps with 6 plates/side

 

*I wanted a quick pump so I did 3 sets of 25 reps going up slightly in weight.  Then add more weight and perform 6 sets of 10 reps with 20 second rest breaks.

 

Alternating: BFR Leg Extensions & Goblet Squats

 

You will need some wraps like these: https://www.elitefts.com/elitefts-normal-knee-wrap.html.

 

Leg Extensions x 7 reps with 165lbs

Immediately followed by…

Goblet Squats x 7 reps with 90lbs

Immediately repeat...

 

*Wrap your upper thigh at about 70% of the tightness used when wrapping your knees.  Just enough to restrict blood flow.  Then proceed to alternate between exercises for 7 rounds.  The pump will be off the chart and will test your cardiovascular ability.  Enjoy!

 

Dumbbell Stiff-Legged Deads

 

4 sets of 8 reps with 50lbs

 

*Use a weight appropriate to your abilities.  I have to go light due to my lower back issues, but elevate my toes to facilitate a better stretch.  I also stretched my quads between sets here because the pump was still ridiculous from the previous BFR combination.

 

That concluded this leg workout.

 

Train hard!

Mark