The following details my primary leg workout from Saturday morning at Kirkland Gold’s Gym. I have a hard time sleeping in while dieting, despite the fact that I’ve eliminated all caffeine and other stimulants; hence the reason Christina and I got to the gym earlier than normal for this workout. John Meadows, my coach, programmed the training session. I was officially 2 weeks out from the Arctic Pro in Anchorage Alaska, but I actually decided the day before to jump into the Toronto Pro 212 making me 1 week out from stepping on stage. Here is the workout…
Lying Leg Curls
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 65lbs
Set 3 x 10 reps with 80lbs
Set 4 x 10 reps with 95lbs
Set 5 x 10 reps with 110lbs
Set 6 x 10 reps with 125lbs -> drop to 80lbs x 8 reps -> drop to 65lbs x 8 reps + 15 second isohold. I counted this as 3 working sets.
*The key here is to work up in weight doing sets of 10 reps until you get to a weight in which you barely get 10 reps. At that point do a double drop set and finish with a 15 second isohold at about 20% from full extension.
Banded Stiff-Legged Deads
I used one of these bands on each end of the bar: https://www.elitefts.com/shop/bars-weights/bands/pro-mini-resistance-band.html. I also stood on an aerobic bench to increase the range of motion.
Set 1 x 8 reps with 45lbs + bands
Set 2 x 8 reps with 95lbs + bands
Set 3 x 8 reps with 115lbs + bands
Set 4 x 8 reps with 135lbs + bands
Set 5 x 8 reps with 135lbs + bands
Set 6 x 8 reps with 135lbs + bands
*The key here is to use bands to create some added tension. Normally barbell stiff-legs bother my back, but the bands actually helped. Granted I didn’t go very heavy, but the bands forced me to stay really tight. Come all the way up and flex your glutes at the top.
Here is a video:
[youtube=https://www.youtube.com/watch?v=_15e9NZ3kek]
Leg Press
Set 1 x 20 reps with 3 plates/side
Set 2 x 15 reps with 4 plates/side
Set 3 x 12 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 10 reps with 9 plates/side
*John called for sets of 10 reps going up in weight until you can barely get 10 reps. I start with higher reps to help get my knees warmed up quicker. I counted this as 3 working sets.
Leg Extensions
Set 1 x 18 reps (failure) with 205lbs
Set 2 x 12 reps (failure) with 235lbs
Set 3 x 10 reps (failure) with 235lbs
Set 4 x 9 reps (failure) + 10 partials with 235lbs
*John called for 4 sets to failure with the same weight whereby you hit failure around 12-15 reps. I went too light to start and then got a little overzealous as I failed to hit the target reps on Sets 3 and 4. Finish your last set with partials out of the bottom.
Here is a video of Set 3:
[youtube=https://www.youtube.com/watch?v=mRoaFs9BhV8]
Walking Lunges
Set 1 x 30 yards with bodyweight
Set 2 x 30 yards with bodyweight
Set 3 x 30 yards with bodyweight
Set 4 x 30 yards with bodyweight
*I used these more for the stretch and pump. I find they are therapeutic at the end of a workout. Take long strides and pause at the bottom of each rep.
That concluded this primary leg training session.
Train hard!
Mark
