The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym.  I trained alone and moved away from blood flow restriction training today. I did a more traditional bodybuilding workout with heavier weight and longer rest breaks.  Here is the workout…

 

Seated Leg Curls

 

I used a Life Fitness unilateral leg curl machine so weight listed is per each leg - FYI.

 

Set 1 x 12 reps with 50lbs

Set 2 x 12 reps with 60lbs

Set 3 x 7 reps with 70lbs (first working set)

Set 4 x 7 reps with 80lbs

Set 5 x 7 reps with 90lbs

Set 6 x 6 reps (failure) with 100lbs -> drop to 50lbs x 15 reps

 

*I lowered the reps down and took about 60 second rest breaks working my way up in weight until I hit failure (6th set).  At that point I proceeded with a drop set.  Aim for perfect form, flexing hard in the contracted position and controlling the negative portion of each rep.

 

Goblet Squats (heels elevated)

 

I use the sloped end of a lifting platform for these - FYI.

 

Set 1 x 14 reps with 50lbs

Set 2 x 12 reps with 70lbs

Set 3 x 10 reps with 90lbs

Set 4 x 8 reps with 110lbs

Set 5 x 6 reps with 130lbs

Set 6 x 6 reps with 130lbs

 

*Lately I’ve done these with blood flow restriction and lighter weight.  Today I switched things up and took longer rest periods and used heavier weight.  Use a narrow stance here.

 

Reverse Banded Hack Squats

 

I used this band: https://www.elitefts.com/pro-light-resistance-band.html.

 

Set 1 x 6 reps with 2 plates/side

Set 2 x 6 reps with 3 plates/side

Set 3 x 6 reps with 4 plates/side

Set 4 x 6 reps with 5 plates/side

Set 5 x 6 reps with 5 plates + 25lbs/side

 

*I increased the weight and lowered the reps on this today while taking longer rest breaks.  Control the negative and fire out of the bottom.

 

Frog/Sumo Squats

 

The previous exercises focused on quads via a narrow stance so I decided to finish the workout with something a little different - FYI.

 

Five sets of 10 reps with 85lbs

 

*The key here is to point your toes outward utilizing a wide stance.  This exercise exposed my lack of mobility and tightness in my hips.  I felt these in my inner thigh, outer quad and glutes.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=5jB7LbLsLP4]

 

That concluded this leg workout.

 

Train hard!

Mark