Leg Workout

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

 

5-4-3 Seated Leg Curls

 

I used a unilateral, Life Fitness leg curl machine for this exercise - FYI.

 

Set 1 x 5-4-3 reps with 50lbs

Set 2 x 5-4-3 reps with 50lbs

Set 3 x 5-4-3 reps with 50lbs

Set 4 x 5-4-3 reps with 50lbs

 

*A warm-up is not really required here because you will be using light weigh for all 4 sets.  The cumulative fatigue and pump will make the light weight very difficult by the 4th set. The key is to lean forward to create a greater stretch and tension throughout the movement.  Rather than try to explain, the video below from a previous workout shows the technique.

 

 

Blood Flow Restriction Leg Press

 

I used these wraps:  https://www.elitefts.com/elitefts-normal-knee-wrap.html.

I did 3 warm up sets of 20 reps each using 1, 2 and 3 plates/side before wrapping my upper thigh and doing the following:

 

Set 1 x 33 reps with 4 plates/side

Rest 20 seconds...

Set 2 x 12 reps with 4 plates/side

Rest 20 seconds…

Set 3 x 10 reps with 4 plates/side

Rest 25 seconds…

Set 4 x 10 reps with 4 plates/side

 

*The goal here was 4 sets to failure with short 20-30 second rest breaks between each set with wraps applied to my upper thigh to restrict blood flow the entire time.  I was expecting this to destroy my quads by my hamstrings and inner thighs burned the most. As you will see in the video below my reps dropped quickly after the first set as the pain set in, lol.

 

Here is a video:

 

 

Goblet Squats w/Isotension

 

Set 1 x 10 second isohold + 8 reps + 10 second isohold with 80lbs

Set 2 x 10 second isohold + 8 reps + 10 second isohold with 80lbs

Set 3 x 10 second isohold + 8 reps + 10 second isohold with 80lbs

 

*I elected this exercise next because I wanted to place the emphasis on my quads.  The goal was a 10 second isohold, 8 full range reps and a final 10 second isohold. Three sets like this and your quads will be blown up!

 

Reverse Lunges

 

I performed these standing on an aerobic step - FYI.

 

Set 1 x 10 reps with 25lbs

Set 2 x 10 reps with 25lbs

Set 3 x 10 reps with 25lbs

 

*The idea here is to stand on the aerobic step with both feet before reverse lunging with one leg until you complete all 10 reps; then do the other leg.  These should feel good as they will stretch out your quads and hip flexors

 

Here is a video from a previous workout to show the set-up:

 

 

Max-Tension Leg Extensions

 

Ok, more quad pump!

 

Set 1 x 8 reps with 130lbs

Set 2 x 8 reps with 130lbs

Set 3 x 8 reps with 130lbs

 

*The idea here is to use about 50% of a weight that you could normally use and get 6 reps.  However, this time use a 4 second concentric and 4 second eccentric rep tempo. You will be surprised how hard these become by the 4th rep.  Do small pulse reps if needed to complete all 8 reps. Stretch each quad for 20 seconds between each set.

 

That concluded today's leg workout.

 

Train hard!

Mark

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