The following details my leg workout from Saturday morning at Kirkland Golds Gym. I trained with my friend Chris and here is what we did...
Seated Leg Curl
I used a unilateral Life Fitness machine so weight listed is per each leg - FYI.
Set 1 x 10 reps with 40lbs (warm-up)
Set 2 x 10 reps with 50lbs (warm-up)
Set 3 x 10 reps with 60lbs (warm-up)
Set 4 x 8 reps with 70lbs
Set 5 x 8 reps with 80lbs
Set 6 x 8 reps with 90lbs
Set 7 x 8 reps with 100lbs -> drop to 60lbs x 10 reps + isohold for 30 seconds
*Perform several warm-ups and then start doing sets of 8 reps going up in weight until you need assistance from your training partner to complete all 8. Then cut the weight down and perform 10 reps immediately followed by a 30 second isohold at about 20% from full extension.
Leg Extensions
Set 1 x 14 reps with 135lbs
Set 2 x 12 reps with 165lbs
Set 3 x 10 reps with 195lbs
Set 4 x 10 reps with 225lbs
Set 5 x 10 reps (partner assisted) with 255lbs
*The goal here is to get blood into your quads. Get about 3 solid working sets aiming for 10 reps until you need assistance to achieve all 10.
Cambered Bar Squats w/Chains
I used a bar similar to this: https://www.elitefts.com/rackable-cambered-squat-bar.html.
Here are the chains I used: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.
Set 1 x 12 reps with 95lbs
Set 2 x 10 reps with 135lbs
Set 3 x 10 reps with 185lbs
Set 4 x 10 reps with 185lbs + 1 pair of chains
Set 5 x 10 reps with 185lbs + 2 pairs of chains
*Adjust your weight based on your ability. I have to use light weight due to my lower back, but this exercise is still effective by accentuating the negative (4 second), pausing at the bottom while maintaining tension and stopping short of lockout at the top.
Ground Base Squats
Set 1 x 10 reps with four 25lb plates
Set 2 x 10 reps with five 25lbs plates
Set 3 x 10 reps with six 25lbs plates
*The key here is to drive your hips forward at the top and flex your glutes.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=F-QrAYIUam4]
Dumbbell Stiff Legged Deads
Set 1 x 7 reps with 90lbs
Set 2 x 7 reps with 90lbs
Set 3 x 7 reps with 90lbs
*Elevate your toes to facilitate a better stretch at the bottom. Ensure you maintain a flat back with your chest out as you drop your hips back on the way down.
That concluded this leg workout.
Train hard!
Mark