Legs

The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym.  I trained alone and included my new favorite blood flow restriction training combination; adding a little more weight. Here is what I did…

Lying Leg Curl

I did a couple warm-ups first - FYI.

Set 1 x 10 reps with 110lbs

Set 2 x 8 reps with 125lbs

Set 3 x 6 reps with 140lbs

Set 4 x 18 reps with 65lbs

*The key here is to use perfect form and take 30 second rest breaks between each set.  Move up in weight and down in reps until your 4th set where you will drop the weight significantly and go for as many reps as possible.

Alternating: BFR Extensions and Goblet Squats (heels elevated)

You’ll need some knee wraps similar to these: https://www.elitefts.com/elitefts-normal-knee-wrap.html.

I did about 4 warm-up sets (2 each exercise) without restricting blood flow first - FYI.

Leg Extensions x 8 reps with 145lbs

Immediately followed by…

Goblet Squats x 8 reps with 55lbs

Immediately repeat...

*The key is to alternate between exercises with knee wraps applied to your upper thigh at about 70% of what you’d wrap them on your knees.  Control the rep tempo on both exercises and really feel the muscle working.  I did 8 rounds as per last week and slightly increased the weight on the goblet squat from 50 to 55lbs.  The pump on this combination is insane!

Here is a video from my previous workout:

[youtube=https://www.youtube.com/watch?v=MMJWJeNCguI]

Standing Single Leg Curls w/Cable

I used an attachment like this on a lower cable pulley: https://www.elitefts.com/spud-inc-hamstring-curl-strap.html.

Set 1 x 10 reps with 40lbs

Set 2 x 8 reps with 50lbs

Set 3 x 6 reps with 60lbs

Set 4 x 15 reps with 30lbs

*Alternate legs non-stop until you’ve completed all 4 sets on each leg.

Hammer Strength V Squat

HS V Squats x 6 sets of 8 reps with 1 plate/side

*Really light weight here, but keep rest breaks to 30 seconds between sets.  The key is to use a very wide foot placement.  Sink down to the bottom and then come up ¾ of the way and back down to facilitate non-stop tension.  Think in terms of frog squats for the form here.  Your hips, glutes and quads should all be on fire by the end.  Last week I did this with hack squats so I changed it up with the Hammer V Squat machine.

Walking Lunges w/Chain

Set 1 x 30 strides (15 each leg) with bodyweight only.

*Just one good set of walking lunges whereby you hold the bottom position for a 1 second count on each lunge.

I finished with some rumble roller and stretching today again.  That concluded the workout.

Train hard!

Mark