The following details my leg and abdominal workout from Wednesday night at Kirkland Gold’s Gym.  The workout was designed by my coach, John Meadows, and I trained alongside my bride.  Here is the workout…

 

Seated Leg Curls

 

I used a Life Fitness unilateral leg curl so the weight listed is per each leg – FYI.

 

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

Set 2 x 15 reps with 45lbs (warm-up)

Set 3 x 12 reps with 70lbs

Set 4 x 12 reps with 80lbs

Set 5 x 12 reps with 70lbs

Set 6 x 10 reps with 70lbs -> drop to 50lbs x 8 reps -> drop to 40lbs x 8 reps

 

*I started with a couple warm-up sets.  After warming up the goal is to select a tough weight in which to perform sets of 12 reps ensuring continuous tension and flexing hard in the contracted position.  My first working set felt a little light so I went up on my second working set only to realize the weight would be too heavy for my third and fourth working sets.  I went back to 70lbs on the next set.  The key on the final set is to drop the reps down, but perform a 3 second eccentric (negative) on each rep.  Then proceed with two more drops in weight doing 3 second eccentric reps each time time.  This is a brutal set and will leave your hamstrings with a massive pump!

 

Leg Press

 

Set 1 x 15 reps with 3 plates/side

Set 2 x 15 reps with 4 plates/side

Set 3 x 10 reps with 5 plates/side

Set 4 x 10 reps with 6 plates/side

Set 5 x 10 reps with 7 plates/side

Set 6 x 10 reps with 8 plates/side

Set 7 x 8 reps with 9 plates/side

Set 8 x 8 reps with 9 plates/side

Set 9 x 8 reps with 9 plates/side -> drop to 8 plates/side x 8 reps -> drop to 7 plates/side x 8 reps -> drop to 5 plates/side x 15 reps

 

*Get in plenty of warm-up sets working your way up to a tough set of 8 reps.  Be sure to use the same weight for all three working sets, performing a 3 second eccentric (negative) on all reps on each set.  Down slow for a count of 3 and then press short of lockout to maintain constant tension.  The final set is brutal.  Do 8 reps with the 3 second eccentric, drop some weight and go again for 8 reps with a 3 second eccentric, drop more weight and continue the eccentric focused 8 reps, and finally drop again and pump out 15 reps with your feet moved lower on the platform and narrow.

 

Reverse Banded Hack Squats

 

I did one feeder set to get the feel of the movement because the foot placement was different than normal today – FYI.

 

Set 1 x 12 reps with 3 plates/side

Set 2 x 10 reps with 4 plates/side

Set 3 x 8 reps with 5 plates/side

 

*The key here is to ensure your feet are wide with toes turned out.  Sink deep into the bottom and only come up ¾ of the way.  The goal is to target the quad sweep and hips here.

 

Hyperextensions

 

Set 1 x 10 reps with bodyweight only

Set 2 x 10 reps with bodyweight only

Set 3 x 10 reps with bodyweight only

Set 4 x 10 reps with bodyweight only

 

*I rarely if ever do hyperextensions due to my lower back, but the focus is slightly different today.  The goal is to stretch and contract the hamstrings and glutes.  Stay on your toes so your feet are in plantarflexion and focus on pulling with your hamstrings and flexing your glutes at the top for a 1 second count.  Adding weight may be necessary depending on if you’re free of low back issues like me.

 

Plate Crunches

 

Set 1 x 15 reps with 45lbs

Set 2 x 15 reps with 45lbs

Set 3 x 15 reps with 45lbs

Set 4 x 15 reps with 45lbs

 

*Crunch and hold with a weight above your chest as per the video below from a previous workout.

 

[youtube=https://www.youtube.com/watch?v=8PjCmVIiBfE]

 

That concluded this leg and abdominal workout.

 

Train hard!

Mark