Leg Workout

The following details my leg workout from Saturday morning at Kirkland Golds Gym.  I trained alone and here is the workout...

 

Seated Leg Curls

 

Set 1 x 12 reps with 50lbs (warm-up)

Set 2 x 12 reps with 60lbs (warm-up)

Set 3 x 10 reps with 70lbs

Set 4 x 8 reps with 80lbs

Set 5 x 6 reps with 90lbs

Set 6 x 6 reps with 100lbs

Set 7 x 5 reps (failure) with 110lbs -> drop to 60lbs x 20 reps

 

*The key here today is to continue working up in weight aiming for 3 solid sets of 6.  Once you hit failure do a big drop and grind out a high number of reps again to failure.

 

Cambered Bar Squats

 

I used a bar like this: https://www.elitefts.com/rackable-cambered-squat-bar.html.

I used chains like these: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.

 

Set 1 x 10 reps with 95lbs

Set 2 x 10 reps with 135lbs

Set 3 x 10 reps with 155lbs

Set 4 x 10 reps with 155lbs + 1 pair of chains

Set 5 x 10 reps with 155lbs + 2 pairs of chains

Set 6 x 10 reps with 155lbs + 3 pairs of chains -> drop all chains and do 10 reps with 155lbs

 

*I used a cambered bar and chains to help work around my lower back issues.  By all means adjust the weight as per your ability, but focus on sets of 10 going up until you barely can get all 10 and then do a drop set.

 

Ground Base Squats

 

I used something like this: https://www.elitefts.com/core-blaster-1-1.html.

 

Set 1 x 10 reps with two 35lb plates

Set 2 x 10 reps with three 35lb plates

Set 3 x 10 reps with four 35lb plates

Set 4 x 10 reps with five 35lb plates

Set 5 x 7 reps with six 35lb plates -> drop to three 35lb plates x 10 reps

 

*Work up in weight doing sets of 10 reps until you fail to get all 10.  At that point cut the weight in half and pump out another 10 reps.

 

That concluded today’s leg workout.

 

Train hard!

Mark

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