Legs

The following details my leg workout from last Saturday morning at Eastside Gym in Redmond. Training alone I went back to a combination of blood flow restriction training with minimal rest breaks and more traditional sets today. Here is the workout…

Lying Leg Curls

I performed a few warm-up sets before starting the following - FYI.

Four sets of 7 unilateral reps (alternating) + 7 bilateral reps (explosively) with 60lbs

*The key here is to grind out 7 reps with each leg, alternating back-and-forth until you get all 7 reps.  At that point perform 7 reps with both legs at the same time.  The key on these final bilateral reps is to control the negative and then curl concentrically as explosively as possible.

Alternating: Occluded Leg Extensions & Goblet Squats

Back to my favorite combination.  Today I increased the weight used and lowered the reps slightly from last week - FYI.  Do a few warm-ups without blood flow restriction.  You’ll need the following wraps: https://www.elitefts.com/elitefts-normal-knee-wrap.html.

Occluded Leg Extensions x 6 reps with 200lbs

Immediately followed by…

Occluded Goblet Squats w/Heels Elevated x 6 reps with 80lbs

Immediately repeat…

*Wrap your upper thigh at about 70% of what you’d do when wrapping your knees to restrict blood flow.  Alternate back-and-forth between these two exercises until you’ve done each one 6 times.  Hold and flex for a 1 second count in the contracted position on every rep on the leg extensions.  Eastside doesn’t have a sloped end of a lifting platform like Gold’s Gym so I simply placed my heels on 10lb plates for the goblet squats.

Here is a video from a previous workout:

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

Leg Press

I went to Eastside specifically for their leg press.  Gold’s Gym got rid of both leg presses and the new ones jack up my lower back.

Set 1 x 20 reps with 2 plates/side

Set 2 x 15 reps with 3 plates/side

Set 3 x 15 reps with 4 plates/side

Set 4 x 10 reps with 5 plates/side

Set 5 x 10 reps with 6 plates/side

Set 6 x 10 reps with 7 plates/side -> drop to 5 plates/side x 20 reps

*Work up in weight and down in rep here.  Once you get to a fairly hard set of 10 reps, drop the weight about 30% and go for 20 reps.  Don’t quit until you get all 20 reps.

Walking Lunges

Three sets of 14 alternating strides (7 each leg) with bodyweight only

*Pause at the bottom of each stride.  Rest just long enough to catch your breath and then go again.

Cable Pull-Through

Three sets of 8 reps with 170lbs

*Stand facing away from the weight stack and grab a rope or D attachment between your legs from the lower pulley.  Hinge at the waist while allowing your hips to go back, get a good stretch and then come up driving your hips forward.

That concluded today’s leg workout.

Train hard!

Mark