The following details my primary leg workout from Wednesday night at Kirkland Gold’s Gym. The training session was programmed by my coach, John Meadows, and I trained alongside my bride. Here is the workout…
Lying Leg Curls
I performed 3 warm-up sets before starting my working sets – FYI.
Set 1 x 10 reps with 95lbs
Set 2 x 10 reps with 95lbs
Set 3 x 10 reps with 95lbs
Set 4 x 6 reps + 10 second isohold with 110lbs
Set 5 x 6 reps + 10 second isohold with 110lbs
Set 6 x 6 reps + 10 second isohold with 110lbs
Set 7 x 6 reps + 10 second isohold with 110lbs
*After thoroughly warming up do 3 sets of 10 reps with perfect form. Use a weight in which you have a couple reps left in the tank by the time you hit your 10th rep. Your next 4 sets are to be done with eccentric overload, isoholds and short rest breaks. This means that you curl the weight up and then resist while your training partner forces the weight back down. Use eccentric overload on all 6 reps and then finish the set with a 10 second isohold with your knees slightly bent. Use this technique on each of your final 4 sets. Christina and I alternated back and forth with no additional rest.
Rest/Pause Leg Press
Set 1 x 8 rest/pause reps with 2 plates/side
Set 2 x 8 rest/pause reps with 3 plates/side
Set 3 x 8 rest/pause reps with 4 plates/side
Set 4 x 8 rest/pause reps with 5 plates/side
Set 5 x 8 rest/pause reps with 6 plates/side
Set 6 x 8 rest/pause reps with 7 plates/side
Set 7 x 8 rest/pause reps with 8 plates/side
Set 8 x 8 rest/pause reps with 9 plates/side
Set 9 x 8 rest/pause reps with 10 plates/side
*The key here is to set up the stops to allow you to pause the weight at the bottom of the rep range on all reps of each set. Continue to increase the weight until you can barely get all 8 reps.
Here is a video:
[youtube=https://www.youtube.com/watch?v=Fm5QVAUnjko]
Superset: Leg Extensions & Reverse Banded Hack Squats
Round #1:
Leg Extensions x 10 reps with 220lbs
Immediately followed by…
Hack Squats x 10 reps with 3 plates + 25lbs/side
Round #2:
Leg Extensions x 20 reps with 220lbs
Immediately followed by…
Hack Squats x 10 reps with 3 plates + 25lbs/side
Round #3:
Leg Extensions x 50 reps with 130lbs
Immediately followed by…
Hack Squats x 30 reps with 3 plates + 25lbs/side
*This was fun, but be prepared for some pain. You will increase the reps on each round of leg extensions. My first round I went too light so I stayed with the same weight for round #2. By the third round I had to rest a number of times to get all 50 reps on leg extensions. A big drop in weight here is expected. The third round of hacks will be high reps as well. Rather than drop the weight I simply knocked out about 6-8 reps, rested 10 seconds, went again for 6-8 reps, rest, etc. until I reached a total of 30 reps.
Dumbbell Stiff-Legged Deads
John’s workout ended after the previous superset, but I felt like my hamstrings needed to be stretched so I added this – FYI.
Set 1 x 8 reps with 50lbs
Set 2 x 8 reps with 50lbs
Set 3 x 8 reps with 50lbs
*Stick your butt out as you go down and elevate your toes to get a massive stretch on your hamstrings. My lower back doesn’t allow for much weight, but I’m really only after a good stretch here anyway.
That concluded this primary leg workout.
Train hard!
Mark