The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland.  My training partner, Chris, was back today and here is what we did...

 

Seated Leg Curls

 

Set 1 x 10 reps with 50lbs

Set 2 x 8 reps with 60lbs

Set 3 x 8 reps with 70lbs

Set 4 x 8 reps with 80lbs

Set 5 x 8 reps with 90lbs

Set 6 x 6 (forced) reps with 100lbs -> drop to 60 x 17 reps (failure)

 

*Use perfect form, flexing hard for a split second in the contracted position.  Go up in weight doing sets of 8 reps until your partner has to help you with forced reps, then do a drop going again to failure.

 

Ground Base Squats

 

I used the following for this exercise: https://www.elitefts.com/core-blaster-1-1.html.

 

Set 1 x 10 reps with one 45lb plate

Set 2 x 10 reps with one 45lb and one 25lb plates

Set 3 x 10 reps with two 45lb plates

Set 4 x 8 reps with two 45lb and one 25lb plates

Set 5 x 5 reps with three 45lb plates

 

*Use a moderately wide foot placement with toes slightly out.  Sink down deep and drive the weight up. I lowered my reps mainly because I couldn’t hold the weight.

 

Reverse Banded Hack Squats w/Chains

 

I used this band: https://www.elitefts.com/pro-light-resistance-band.html.

Here are the chains: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html.

Carabiners: https://www.elitefts.com/carabiner-4-pack.html.

This makes for an easy attachment: https://www.elitefts.com/ez-deadlift-strap-loader-pair.html.

 

Set 1 x 10 reps with 2 plates/side

Set 2 x 10 reps with 3 plates/side

Set 3 x 8 reps with 4 plates/side

Set 4 x 6 reps with 4 plates + 1 pair of chains/side

Set 5 x 6 reps with 4 plates + 2 pairs of chains/side

Set 6 x 6 reps with 4 plates + 3 pairs of chains/side

Set 7 x 6 reps with 4 plates + 4 pairs of chains/side

 

*My back was bothering me today, so I looked for a way to unload weight at the bottom of the hack squat machine.  Reverse bands and 4 pairs of chains helped.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=cJmOtYLhK9w]

 

Bulgarian Split Squats

 

Three sets of 12 reps with 25lbs

 

*Elevate your back foot and perform split squats.  My primary goal here was to stretch out my hips flexors and finish off quads and glutes.

 

That concluded this leg workout.

 

Train hard!

Mark