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