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 50lbs (warm-up)
Set 2 x 12 reps with 65lbs (warm-up)
Set 3 x 6 reps + isohold with 125lbs
Set 4 x 6 reps + isohold with 140lbs
Set 5 x 6 reps + isohold with 155lbs
*The idea here after a couple warm-up sets is to do 6 full reps immediately followed by a 10 second isohold 10% above the fully stretched position. The key is to contract your hamstrings as hard as possible for these 10 seconds.
Superset: Ground Base Squats & Lying Leg Curls
Yes, more leg curls, but added to the end of ground base squats.
Ground Base Squats x 10 reps with 3, 4 and 5 thirty-five pound plates
Immediately followed by…
Lying Leg Curls x failure (22, 20, 17 reps) with 65lbs
*The idea here is to do 3 sets of ground base squats with 35lb plates going up one plate per superset round. Drop back down to a lighter weight on the lying leg curls, but go to absolute failure. I got 22, 20 and 17 reps, respectively. Three rounds of of this superset.
Superset: Banded Leg Press & Goblet Squats
I used these bands: https://www.elitefts.com/pro-light-resistance-band.html.
Banded Leg Press x 10 reps with 7 plates
Immediately followed by…
Goblet Squats x 10 reps with 100lbs
*Perform a couple rounds of lighter weight to get to a solid working weight. At that point perform sets of 10 reps going directly from leg press to goblet squats. I used a wider stance on the leg presses and narrow on the goblet squats. Three rounds of the above listed superset.
Here is a video:
[youtube=https://www.youtube.com/watch?v=dESaZH-Udfw]
Walking Lunges
Two sets of 12 strides each leg (24 total) with bodyweight
*Stretch and pause at the bottom of each stride. While I did these for mobility purposes, the pump was intense as well.
That concluded this leg workout.
Train hard!
Mark