The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland.  I trained with my friend Chris Cotner and here is what we did...

 

Lying Leg Curls

 

Set 1 x 8 reps with 50lbs

Set 2 x 8 reps with 65lbs

Set 3 x 8 reps with 80lbs

Set 4 x 8 reps with 95lbs

Set 5 x 8 reps with 110lbs

Set 6 x 8 reps with 125lbs

Set 7 x 6 reps with 140lbs

Set 8 x 6 reps with 155lbs

Set 9 x 4 reps with 170lbs

Set 10 x 4 reps with 185lbs

Set 11 x 4 (forced )reps with 200lbs -> drop to 110lbs x 13 reps (failure)

 

*Use good form and go up in weight doing sets of 8 reps.  Once you can’t get 8 reps do 6’s, and then 4’s until your training partner must help you with forced reps.  We kept going until we did the full weight stack and finished with a drop set.

 

Alternating: BFR Leg Extensions & Goblet Squats

 

I used the following wraps to create blood flow restriction: https://www.elitefts.com/elitefts-normal-knee-wrap.html.

 

Leg Extensions x 8 reps with 175lbs

Immediately followed by…

Goblet Squats x 8 reps with 80lbs

Immediately repeat...

 

*Wrap your upper thigh at about 70% of what you’d do if wrapping your knees.  Keep the wraps on the entire time while alternating between exercises until you’ve do each one four times.  I love these because they challenge my cardiovascular capacity and drive a massive amount of blood into my quads in a relatively short period of time.

 

Reverse Banded Leg Press

 

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

 

Set 1 x 15 reps with 3 plates/side

Set 2 x 15 reps with 5 plates/side

Set 3 x 12 reps with 6 plates/side

Set 4 x 12 reps with 7 plates/side

Set 5 x 21 reps with 8 plates/side

 

*Work your way up in weight staying in the 12-15 rep range.  I decided to finish with a challenge set and simply did as many reps as possible with 8 plates.

 

Cable Pull-Throughs

 

Three sets of 8 reps with 150lbs

 

*The key here is to work the stretch at the bottom while keeping your back flat before driving your hips forward and flexing your glutes towards the top.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=ae9AQR15cbA]

 

That concluded this leg workout.

 

Train hard!

Mark