The following details the beginning of a new 12 week program.  For those following my training log it will be largely based upon a program designed by my coach, John Meadows.  I will deviate based on how my body is feeling and to work around issues involving my lower back.  I also plan to include arms with primary and secondary/pump workouts and forego a direct arm day.  Here is the first workout – Legs.

 

Seated Leg Curls

 

I used the only seated leg curl machine available at Kirkland Gold’s Gym – a unilateral Life Fitness machine.  Weight listed is per each leg.

 

Set 1 x 10 reps bilaterally with 40lbs (warm-up)

Set 2 x 10 reps bilaterally with 45lbs (warm-up)

Set 3 x 10 reps bilaterally with 50lbs (warm-up)

Set 4 x 10 reps unilaterally & alternating with 60lbs

Set 5 x 10 reps unilaterally & alternating with 60lbs

Set 6 x 10 reps unilaterally & alternating + 10 reps bilaterally with 60lbs

Set 7 x 10 reps unilaterally & alternating + 10 reps bilaterally with 60lbs

 

*After a few warm-ups perform 10 reps with each leg unilaterally and alternating for 2 sets.  On your next two sets do 10 reps with each leg unilaterally and alternating and then do an additional 10 reps with both legs at the same time.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=BLjU8A8FwHI]

 

Leg Press

 

Set 1 x 15 reps with 2 plates/side

Set 2 x 15 reps with 3 plates/side

Set 3 x 10 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

Set 8 x 6 reps with 10 plates/side -> pull 2 plates x 6 reps -> pull 2 plates x 6 reps -> pull 2 plates x 6 reps -> pull 2 plates x 10 reps

 

*Perform a few warm-up sets of 15 reps and then start going up doing sets of 10 reps until you get a to a tough set of 10.  At that point John wanted a 40% drop in weight and reps to failure, but I did it a little different.  My last set I did 6 reps and then had Christina pull 2 plates at a time.  With each 2 plate drop I did another 6 reps until she had pulled 40% of my starting weight (10 plates/side down to 6 plates/side) and then I went to failure.  My quads were so blown up and on fire that I only got 10 reps with 6 plates/side to finish off this massive drop set.

 

Glute Bridge -> Walking Lunge Superset

 

From this exercise forward I pretty much deviated from John’s program – FYI.

 

Glute Bridge x 15 reps with 135lbs

Immediately followed by…

Walking Lunge x 30 yards

 

*The key here is to hold the Glute Bridge in the contracted position and flex your glutes hard for a 2 second count on each rep, then immediately go to walking lunges.  I didn’t use any weight on the lunges because I was primarily focused on stretching.  I had soft tissue work done on my upper quad/hip flexors two days before; therefore I took long strides while keeping my torso upright and paused for a 1 second count at the bottom of each rep.  Perform the superset for 3 rounds.  Use weight as needed, but you may find after the leg press drop set that your bodyweight is all you need!

 

Here is an article on the soft tissue work I mentioned:  https://www.elitefts.com/education/training/bodybuilding/graston-technique-my-experience-with-instrument-assisted-soft-tissue-mobilization/ 

Leg Extensions

 

Set 1 x 15 reps with 220lbs -> drop to 190lbs x 7 reps -> drop to 160lbs x 4 reps

 

*Perform one balls out set of extensions by going to failure.  Once you hit failure drop the weight two more times and go to failure on each.  Stretch your quads for 30 second after this set.

 

Single Leg Stiff-Legged Deads

 

Set 1 x 10 reps with 65lbs

Set 2 x 10 reps with 65lbs

 

*Use an incline bench for balance if needed and do stiff legs unilaterally.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=7dXDRT-3D7w]

 

That concluded this leg workout.

 

Train hard!

Mark