The following details my primary leg workout from Wednesday night at Kirkland Gold’s Gym.  The workout was designed by my coach, John Meadows, and was the last leg session of this particular program.  It was designed to be low volume, but well, I deviated a bit and it turned into a very high volume workout, lol.  Here is what I did…

 

Seated Leg Curl

 

I used a Life Fitness unilateral leg curl machine, so weight listed it per each leg – FYI.

 

Set 1 x 15 reps with 40lbs (warm-up)

Set 2 x 12 reps with 50lbs (warm-up)

Set 3 x 10 reps with 60lbs (warm-up)

Set 4 x 10 reps with 65lbs

Set 5 x 10 reps with 65lbs

Set 6 x 10 reps with 65lbs

Set 7 x 10 reps with 65lbs

 

*The key here is to perform a few warm-up sets bilaterally (both legs at the same time).  Sets 4-7 are working sets and I curled one leg at a time, alternating until I reached 10 reps with each leg.  Flex and hold the contraction briefly on each rep.

 

Leg Press

 

Set 1 x 20 reps with 2 plates/side (warm-up)

Set 2 x 20 reps with 3 plates/side (warm-up)

Set 3 x 10 reps with 4 plates/side

Set 4 x 10 reps with 4 plates/side

Set 5 x 10 reps with 4 plates/side

Set 6 x 10 reps with 4 plates/side

Set 7 x 10 reps with 4 plates/side

Set 8 x 10 reps with 4 plates/side

Set 9 x 10 reps with 4 plates/side

Set 10 x 10 reps with 4 plates/side

Set 11 x 10 reps with 4 plates/side

Set 12 x 10 reps with 4 plates/side

Set 13 x 10 reps with 4 plates/side

Set 14 x 10 reps with 4 plates/side

Set 15 x 10 reps with 4 plates/side

Set 16 x 10 reps with 4 plates/side

Set 17 x 10 reps with 4 plates/side

Set 18 x 10 reps with 4 plates/side

Set 19 x 10 reps with 4 plates/side

Set 20 x 10 reps with 4 plates/side

Set 21 x 10 reps with 4 plates/side

Set 22 x 10 reps with 4 plates/side

Set 23 x 10 reps with 4 plates/side

Set 24 x 10 reps with 4 plates/side

Set 25 x 10 reps with 4 plates/side

Set 26 x 10 reps with 4 plates/side

Set 27 x 10 reps with 4 plates/side

Set 28 x 10 reps with 4 plates/side

Set 29 x 10 reps with 4 plates/side

Set 30 x 10 reps with 4 plates/side

Set 31 x 10 reps with 4 plates/side

Set 32 x 10 reps with 4 plates/side

 

*Ok, here I deviated from John’s program quite a bit, lol.  He called for 10 sets of 10 reps with 10 second rest breaks.  After my two warm-ups I actually did 30 sets of 10 reps with 10 second rest breaks.  Apparently I should have gone and ran a marathon.  I was drenched in sweat and gained a massive quad pump.  Have fun!

 

Leg Extension

 

I deviated here as well – FYI.

 

Set 1 x 8 reps with 145lbs

Set 2 x 8 reps with 145lbs

Set 3 x 8 reps with 145lbs

Set 4 x 8 reps with 145lbs

Set 5 x 8 reps with 145lbs

Set 6 x 8 reps with 145lbs

Set 7 x 8 reps with 145lbs

Set 8 x 8 reps with 145lbs

 

*I did 8 sets of 8 reps with 8 second rest breaks.  Pumped went to the next level.  Be sure to stretch both quads good after your done.

 

That concluded this primary leg day.

 

Train hard!

Mark