The following details my early morning leg workout from this past Friday at Kirkland Gold’s Gym. If you’ve followed my training log for any length of time you know I normally train legs twice per week - Saturday and Tuesday mornings. Friday is typically an off day for me from weight training because I do an hour of hot yoga in the morning. However, Christina and I were headed to Costa Rica early Saturday morning for a week long vacation to celebrate our 20th wedding anniversary so I decided to get in a leg workout vs hot yoga. I’m still taking it easy in terms of weight and intensity while maintaining my training frequency. Here is the workout…
Superset: Seated Leg Curls & Goblet Squats
I supersetted these two exercises to keep the workout moving at a quick pace. The seated leg curl was a unilateral Life Fitness machine so weight listed is per each leg - FYI.
Seated Leg Curls x 16, 14, 12, 10, 8 reps with 40lbs, 50lbs, 60lbs, 70lbs, 80lbs
Immediately followed by…
Goblet Squats x 16 reps with 60lbs
*I did this superset for 5 rounds so the reps and weight listed on the seated leg curls is per each round. You’ll notice I started with higher reps and worked my way down as I increased the weight with each new round. On the goblets I elevated my heels significantly to keep the focus on the quads and kept the weight and reps constant all 5 rounds. Today I didn’t want to destroy my quads as much as I wanted to achieve a good pump.
Single Leg Machine Press
I used a Life Fitness weight selectorized machine here - FYI.
Set 1 x 10 reps/each leg individually + 15 reps both legs combined with 150lbs
Set 2 x 10 reps/each leg individually + 15 reps both legs combined with 150lbs
Set 3 x 10 reps/each leg individually + 15 reps both legs combined with 150lbs
Set 4 x 10 reps/each leg individually + 15 reps both legs combined with 150lbs
*Perform 10 controlled reps with one leg, then 10 reps with the opposite leg and finish by pumping out 15 reps with both legs at the same time. Whatever leg you begin your set with, alternate to the other on the next set.
Walking Lunges
Set 1 x 12 strides per leg without weight
Set 2 x 12 strides per leg without weight
Set 3 x 12 strides per leg without weight
*Gently touch your trailing knee to the ground and pause on each stride. This will not only stretch out your quads, but create a big pump by the third set.
Prowler Push
I dusted off my Prowler today which is very similar to this: https://www.elitefts.com/front-load-prowler-with-drive-pad.html.
Set 1 x 40 total steps with 135lbs added
Set 2 x 40 total steps with 135lbs added
Set 3 x 40 total steps with 135lbs added
Set 4 x 40 total steps with 135lbs added
*I took slow, long and deliberate steps while pushing the Prowler. The nice part about the Prowler aside from the cardiovascular work is that it’s all concentric contractions; meaning it won’t make you excessively sore or severely tap into your CNS capacity. It was the perfect workout finisher.
That concluded this pre-vacation leg workout.
Train smart!
Mark