Primary Valentine's Leg Workout

With this workout I enter the final week of my 12 week program by my coach, John Meadows.  I’m not a Seventh Day Adventist, but my training week always begins with Saturday – my primary leg workout.  This is what Christina and I did at Kirkland Gold’s Gym.  It was the start of our Valentine’s Day!

 

Lying Leg Curls

 

The name of the game on this exercise today is rest-pause!

 

Set 1 x 10 reps with 65lbs (warm-up)

Set 2 x 10 reps with 80lbs (warm-up)

Set 3 x 10 reps with 95lbs (warm-up)

Set 4 x 10 reps (rest-pause) with 125lbs

Set 5 x 10 reps (rest-pause) with 125lbs

Set 6 x 10 reps (rest-pause) with 125lbs

Set 7 x 8 reps (rest-pause) with 125lbs -> 95lbs x 8 reps -> 65lbs x 8 reps -> 40lbs x failure (alternating)

 

*Rest pause every rep of every set and finish with a drop-set marathon.

 

Here is video of the final drop set:

 

 

Leg Press

 

I used a different leg press than I normally use and the movement was much harder.  I normally go up to 9 plates for 10 reps, but topped out at 7 plates.  Here is what I did.

 

Set 1 x 10 reps with 2 plates/side

Set 2 x 10 reps with 3 plates/side

Set 3 x 10 reps with 4 plates/side

Set 4 x 10 reps with 5 plates/side

Set 5 x 10 reps with 6 plates/side

Set 6 x 10 reps with 7 plates/side

 

*Place your feet wherever is most comfortable and work up in weight doing sets of 10 until you cannot get 10 reps anymore.

 

One Leg Presses

 

I used a weight selectorized Life Fitness Seated Leg Press.

 

Set 1 x 12 reps with 170lbs

Set 2 x 12 reps with 170lbs

Set 3 x 12 reps with 170lbs

Set 4 x 12 reps with 170lbs

 

*The key here is to perform the eccentric/negative very slow and controlled and rest-pause each rep at the bottom for a half-second.  12 reps should be difficult doing these with perfect form at a slow speed.

 

Hack Squat

 

I did these reverse banded to take weight off at the bottom where the most friction is placed on the knees and lower back.  This is the band I used:

 

https://www.elitefts.com/pro-average-resistance-band.html

 

Set 1 x 12 reps with 2 plates/side

Set 2 x 10 reps with 3 plates/side

Set 3 x 8 reps with 3 plates and 25’s/side

Set 4 x 6 reps with 4 plates/side

 

*Standard hack squats with a medium stance.  Use perfect form.

 

Cable Pull-Throughs

 

Set 1 x 12 reps with 150lbs

Set 2 x 12 reps with 150lbs

Set 3 x 12 reps with 150lbs

 

*Face away from the weight stack and pull the cable between your legs while hinging at the waist.  Focus on getting a good stretch today.

 

That concluded this primary leg workout.

 

Train hard!

Mark

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