The following details my leg workout from Saturday morning at Eastside Gym in Redmond. Christina joined me, but we mostly do different exercises. Here is my workout...
Lying Leg Curls
I performed 3 warm-ups sets first - FYI.
Set 1 x 6 reps + 10 partial reps out of the stretched position with 120lbs
Set 2 x 6 reps + 10 partial reps out of the stretched position with 120lbs
Set 3 x 6 reps + 10 partial reps out of the stretched position with 120lbs
Set 4 x 6 reps + 10 partial reps out of the stretched position with 120lbs
*After warming up select a weight in which you can get 6 perfect reps and then do 10 partials out of the stretched position at the end of each set.
Banded Leg Press
I used this band: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 15 reps with 2 plates/side + bands
Set 2 x 15 reps with 3 plates/side + bands
Set 3 x 15 reps with 4 plates/side + bands
Set 4 x 12 reps with 5 plates/side + bands
Set 5 x 10 reps with 6 plates/side + bands
Set 6 x 10 reps with 7 plates/side + bands
Set 7 x 10 reps with 8 plates/side + bands
*Use bands here to create tension throughout the entire movement and force more activation on the eccentric. Work your way up in weight until you get to a really tough set of 10 reps.
Here is a video of my 6th set:
[youtube=https://www.youtube.com/watch?v=RPkmBeSiEVw]
Goblet Squats
Set 1 x 8 reps with 60lbs
Set 2 x 8 reps with 80lbs
Set 3 x 8 reps with 100lbs
Set 4 x 8 reps with 120lbs
Set 5 x 8 reps with 120lbs
*The key here is to elevate your heels. This places more emphasis on the quads, but also allows me to maintain better spine alignment to minimize my low back issues.
Here is a video:
[youtube=https://www.youtube.com/watch?v=6R7mSVk-zRc]
Leg Extensions
Set 1 x 8 reps with 180lbs
Set 2 x 8 reps with 200lbs
Set 3 x 8 reps with 220lbs
Set 4 x 6 reps with 240lbs
*The key here is to flex and hold the contraction for a 2 second count on each rep. Aim for 8 solid reps going up in weight until you fail to get all 8 reps.
Dumbbell Stiff-Leg Deadlift
Set 1 x 7 reps with 70lbs
Set 2 x 7 reps with 70lbs
Set 3 x 7 reps with 70lbs
*The key here is to elevate your toes to create a greater hamstring stretch. I can’t go very heavy due to my low back issues, so adjust the weight as per your ability while continuing to focus primarily on the stretch.
That concluded this leg workout.
Train hard!
Mark