This log will details my primary leg workout from this past Monday at Kirkland Gold’s Gym.  It’s based largely on a program put together by my coach, John Meadows.

 

Lying Leg Curls

 

Set 1 x 15 reps with 50lbs (warm-up)

Set 2 x 15 reps with 65lbs (warm-up)

Set 3 x 15 reps with 65lbs (warm-up)

Set 4 x 12 reps (rest/pause) with 110lbs

Set 5 x 10 reps (rest/pause) with 125lbs

Set 6 x 8 reps (rest/pause) with 140lbs

Set 7 x 8 reps (rest/pause) with 140lbs -> drop to 95lbs x 8 reps -> drop to 65lbs x 8 reps

 

*Once warmed up perform each rep as a rest/pause whereby you straighten your legs and let the weight rest for a second before curling it back up.  Do this for all reps on all sets, including all the drops on the final working set.

 

Here is a video of my last set:

 

[youtube=https://www.youtube.com/watch?v=yboTyTC9n4o]

 

Leg Extensions

 

Set 1 x 20 reps with 110lbs

Set 2 x 20 reps with 135lbs

Set 3 x 20 reps (2 second flex/hold)) with 195lbs

Set 4 x 12 reps (3 second flex/hold) with 220lbs

Set 5 x 6 reps (5 second flex/hold) with 240lbs

 

*This will seriously give you a ridiculous pump.  That’s the idea – pre-exhaust/pump the quads full of blood.  Be sure to hold each rep in the contracted position for prescribed number of seconds.

 

Reverse Banded Hack Squats

 

I used two of these bands: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html

 

Set 1 x 6 reps with 2 plates each side (feeder set)

Set 2 x 6 reps with 3 plates each side (feeder set)

Set 3 x 6 reps with 4 plates each side

Set 4 x 6 reps with 4 plates each side

Set 5 x 6 reps with 4 plates each side

Set 6 x 6 reps with 4 plates each side

Set 7 x 6 reps with 4 plates each side

Set 8 x 6 reps with 4 plates each side

Set 9 x 6 reps with 4 plates each side

Set 10 x 6 reps with 4 plates each side

 

*The idea here is to train explosively.  The reverse bands help in this regard.  Don’t go so heavy that you can’t drive the weight explosively.  After a feeder set or two, perform 8 sets of 6 reps with 1 minute rest breaks between each set.

 

Banded Leg Press

 

I used two of these bands: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html

 

Set 1 x 8 reps with 2 plates + bands each side (feeder set)

Set 2 x 8 reps with 4 plates + bands each side (feeder set)

Set 3 x 8 reps with 6 plates + bands each side

Set 4 x 8 reps with 6 plates + bands each side

Set 5 x 8 reps with 6 plates + bands each side

Set 6 x 8 reps with 6 plates + bands each side

Set 7 x 8 reps with 6 plates + bands each side

 

*The key here is to lower the weight for a 3 second count on each rep of your 5 working sets.  Also, do not lock-out to ensure constant tension.

 

Cambered Barbell Stiff Leg Deads

 

Set 1 x 15 reps with 145lbs

Set 2 x 15 reps with 145lbs

 

*I tried to focus on the stretch on these.  I prefer a cambered bar so I can center the weigh better to prevent lower back issues.  Don’t come up all the way and bend your knees slightly at the bottom.  Focus on pushing your hips back as you go down.

 

Here is a video:

 

[youtube= https://www.youtube.com/watch?v=I7ncapOCv6I]

 

That concluded this primary leg workout.

 

Train hard!

Mark