This past Saturday Christina was still fighting a cold so I got to Kirkland Gold’s Gym a little earlier for my primary leg workout since I was training alone. This was inspired by coach, John Meadows, who programs my workouts.
Seated Leg Curls
I used the unilateral leg curl machine so weight listed is per each side, although I performed the exercise bilaterally (both legs at the same time). The rep scheme was brutal today...be prepared to get sore hamstrings. John Meadows is a genius!
Set 1 x 15 reps with 40lbs (warm-up)
Set 2 x 15 reps with 40lbs (warm-up)
Set 3 x 15 reps with 40lbs (warm-up)
Set 4 x 20 reps with 50lbs
Set 5 x 20 reps with 50lbs
Set 6 x 6 reps with 90lbs
Set 7 x 6 reps with 90lbs
*On Sets 4 and 5 flex hard for a split second in the contracted position on all 20 reps. Your hamstrings should be full of blood so on Sets 6 and 7 go up significantly in weight and do sets of 6 reps with a controlled 3 second eccentric (negative) on each rep.
Leg Press Superset w/Smith Machine Lunges
On these I didn’t begin the Smith Machine Lunges until I got up to a tough set of 8 reps on Leg Press. Here is what it looked like…
Set 1 Leg Press x 10 reps with 3 plates each side (warm-up)
Set 2 Leg Press x 10 reps with 4 plates each side (warm-up)
Set 3 Leg Press x 8 reps with 5 plates each side (warm-up)
Set 4 Leg Press x 8 reps with 6 plates each side (warm-up)
Set 5 Leg Press x 8 reps with 7 plates each side (warm-up)
Set 6 Leg Press x 8 reps with 8 plates each side
Superset with…
Set 1 Smith Machine Lunges x 8 reps each leg with 95lbs
Set 7 Leg Press x 8 reps with 8 plates each side
Superset with…
Set 2 Smith Machine Lunges x 10 reps each leg with 95lbs
Set 8 Leg Press x 8 reps with 8 plates each side
Superset with…
Set 3 Smith Machine Lunges x 12 reps each leg with 95lbs
*Once you hit a tough 8 reps on Leg Press then begin the Smith Machine Lunges Superset. Alternate legs on the Lunges by placing both feet out in front and stepping back with one leg, then the other until you’ve done 8 reps with each leg. On the next set increase the reps to 10 with each leg and on the final set increase the reps with 12 on each leg.
Reverse Banded Hack Squats
I attached these bands: https://www.elitefts.com/pro-average-resistance-band.html
Set 1 x 8 reps with 2 plates each side (feeder set)
Set 2 x 8 reps with 3 plates each side (feeder set)
Set 3 x 8 reps with 4 plates each side
Set 4 x 8 reps with 4 plates each side
Set 5 x 8 reps with 4 plates each side
*Do a set or two to get to a solid weight and perform 3 sets of 8 with it.
Barbell Stiff Legged Deads
Set 1 x 10 reps with 145lbs
Set 2 x 10 reps with 145lbs
Set 3 x 10 reps with 145lbs
Set 4 x 10 reps with 145lbs
*The key here is continuous tension so no lockout. Go up ¾ of the way then come back down. I normally exchange these for cable pull-throughs but went light to protect my lower back and did these with a barbell today.
That concluded this leg workout.
Train hard!
Mark