I didn’t get a chance to post up workouts last week as Christina and I spent four days in the small town of Winthrop just to the east of the North Cascades as we celebrated our 18 year anniversary.  It’s not officially our anniversary until August 23rd, but since I will be dieting and preparing to compete soon we decided to get away early.

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The following details my primary leg workout from this past Saturday.  Christina and I went in early to train before the July 4th festivities – particularly the Bothell Parade in which our oldest daughter Maddie participated with the Bothell High School cheer team.

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The workout was designed by my coach, John Meadows, who happened to finally obtain his IFBB pro card on the same day winning the overall at the Team Universe Masters division.  Here is the workout…

 

Lying Leg Curls

 

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

Set 2 x 12 reps with 65lbs (warm-up)

Set 3 x 10 reps with 80lbs (warm-up)

Set 4 x 10 reps with 110lbs

Set 5 x 10 reps with 110lbs

Set 6 x 10 reps with 110lbs

Set 7 x 10 reps + 20 partials with 110lbs

 

*I pushed myself up rather than lay flat with chest down to force my hips into the pad and to get a really good contraction at the top.  Hold each rep in the contracted position for a 1 second count.  Finish your last set with 20 partials out of the stretched position.

 

Leg Press

 

Set 1 x 10 reps with 2 plates per side

Set 2 x 10 reps with 4 plates per side

Set 3 x 10 reps with 6 plates per side

Set 4 x 10 reps with 8 plates per side

Set 5 x 10 reps with 9 plates per side

Set 6 x 10 reps with 10 plates per side

 

*The key here is to use a bit of a wider stance and let your knees travel outside of your torso on the way down.  Go up in weight until you get to a really tough weight for 10 reps and stop.  I counted this as 3 working sets.

 

Here is a video of my last set:

 

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

 

Reverse Banded Hack Squats

 

As normal, I used this band: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html.

 

Set 1 x 6 reps with 2 plates per side (warm-up)

Set 2 x 6 reps with 3 plates per side (warm-up)

Set 3 x 6 reps with 3 plates + 25’s per side (warm-up)

Set 4 x 12 reps with 4 plates per side

Set 5 x 10 reps with 4 plates + 25’s per side

Set 6 x 8 reps with 5 plates per side

Set 7 x 12 (failure) reps with 6 plates per side

 

*Do some warm-ups/feeder sets to get to a decent weight for 12 reps.  Then increase the weight and drop the reps on the next sets.  The final set was designed to be for 6 reps, but I decided to turn it into a challenge set and did as many as I could to failure.

 

Forward Prowler Push

 

Set 1 x 30 yards with 210lbs added

Set 2 x 30 yards with 210lbs added

Set 3 x 30 yards with 210lbs added

 

*The key here is to push the Prowler slowly across the gym floor really working each step and contracting the quads, hams and glutes deliberately.

 

Cable Pull Throughs

 

Set 1 x 8 reps with 160lbs

Set 2 x 8 reps with 170lbs

Set 3 x 8 reps with 180lbs

Set 4 x 8 reps with 190lbs

 

*Standard pull throughs facing away from the weight stack.  I took I video so I don’t have to explain the form J

 

Here’s a video:

 

[youtube=https://www.youtube.com/watch?v=3HqLbcgUHEI]

 

That concluded this leg workout.

 

Train hard!

Mark