The following details my leg workout from last Saturday morning. I should not have been at the gym, but I’m too stubborn and am now paying the price. My head cold turned into a low grade fever and I thought I’d sweat it out, lol. I was sick in bed for two days after this workout and still haven’t made it back into the gym. Here is the workout...
Lying Leg Curls
I performed about 2 warm-ups first - FYI.
Set 1 x 6 reps with 110lbs
Set 2 x 6 reps with 125lbs
Set 3 x 6 reps with 140lbs
Set 4 x 6 reps (forced) with 155lbs
Set 5 x 6 reps (forced) with 155lbs
*The key here is work up in weight doing sets of 6 reps until you can’t get all 6 without assistance from your training partner. Once you hit the weight which requires forced reps, do one more set of 6 with it.
Improvised Glute Hamstring Raise
3 sets of 6 reps with bodyweight
*I did this on a lat pulldown whereby I could hook my heels under the pad and used a bar for assistance. I forgot the difficulty of this exercise. The contraction is intense. Aim to keep your torso in line with your upper thigh - something I’m not really doing in the video below, lol.
Here is a video:
[youtube=https://www.youtube.com/watch?v=V96yIKTctsw]
Alternating: Occluded Extensions & Goblet Squats
You want some knee wraps like these for wrapping your upper thigh at about 70% of the tightness you’d do for your knees: https://www.elitefts.com/elitefts-normal-knee-wrap.html. Perform a few rounds with light weight to properly warm-up.
Extensions x 7 reps with 175lbs
Immediately followed by…
Goblet Squats x 7 reps with 70lbs
Immediately repeat…
*The key here is to keep your upper thigh blood flow restricted via the wraps until you’ve done each exercise for 7 rounds. Methodically go back-and-forth between each exercise. My cold (soon to be flu) made this incredibly difficult and I had to call it a day by the 7th round.
That concluded this leg workout.
Train hard!
Mark