Legs

The following details my leg workout from this past Saturday.  I’m still doing my own programming.  I trained with Christina at Kirkland Gold’s Gym.  This one was pretty straightforward, but seriously blew up my legs!  Here is the workout…

Lying Leg Curls (Alternating)

Set 1 x 12 reps with 40lbs

Set 2 x 12 reps with 45lbs

Set 3 x 12 reps with 50lbs

Set 4 x 12 reps with 55lbs

Set 5 x 10 reps with 60lbs

Set 6 x 8 reps with 65lbs

Set 7 x 7 – 3 – 1 reps with 65lbs

*The key here is to alternate legs back and forth doing one leg at a time – curl with your left leg, then your right leg, then your left leg, etc.  Rep count is per each leg though.  Just keep going up in weight doing sets of 12 reps until you lose reps.  Once you get to 8 reps, then do one more set whereby you rest 10 seconds after hitting failure before going for another 2-4 reps, then rest again for 10 seconds and finish with a final 1-2 reps.

10x3 Leg Press

I’ll give credit to Christina as we brainstormed for something a little different she suggested this technique which was brutal – FYI.

Set 1 x 10-10-10 reps with 3 plates

Set 2 x 10-10-10 reps with 4 plates

Set 3 x 10-10-10 reps with 5 plates

Set 4 x 10-10-10 reps with 6 plates

Set 5 x 10-10-10 reps with 7 plates

*The key here is to do 10 reps with a wide stance, immediately followed by 10 reps with a medium stance, immediately followed by 10 reps with a narrow stance.  That counts are 1 set.  Work your way up in weight until you would fail if you attempted another set with heavier weight.

Here is a video:

[youtube=https://www.youtube.com/watch?v=86gHmOlv9eM]

Cambered Bar Squats

I used a bar similar to this: https://www.elitefts.com/rackable-cambered-squat-bar.html.

Set 1 x 15 reps with 135lbs

Set 2 x 15 reps with 135lbs

Set 3 x 15 reps with 135lbs

Set 4 x 15 reps with 135lbs

*I really wanted to squat, but my lower back was particularly bad today.  I have found that if I stick with really light weight and use perfect form on a cambered bar I get a great quad pump and my lower back actually feels better afterwards.  Feel free to adjust weight and reps as per your ability.

Superset: Occluded Leg Extensions & Lying Leg Curls

I used these wraps to restrict blood flow near my upper thigh: https://www.elitefts.com/elitefts-normal-knee-wrap.html.

Leg Extensions x 15 reps with 115lbs

Immediately followed by…

Lying Leg Curls x 15 reps with 50lbs

*The idea here is to alternate back and forth between extensions and lying leg curls for 15 reps a piece.  Go non-stop until you’ve performed the superset for 3 rounds.  Your legs should be on fire!

I did some hard stretching of my quads and hamstrings after this, but otherwise that concluded this leg workout.

Train hard!

Mark