Saturday Leg Workout

The following details my leg workout from Saturday morning at Kirkland Golds Gym.  Christina joined me for most of it and here is what we did...

 

Lying Dumbbell Leg Curl

 

I used a decline utility bench for this exercise - FYI.

 

Set 1 x 10 reps with 20lbs (warm-up)

Set 2 x 10 reps with 30lbs (warm-up)

Set 3 x 7 reps with 40lbs

Set 3 x 7 reps with 40lbs

Set 4 x 7 reps with 40lbs

Set 5 x 6 reps (failure) with 40lbs -> drop to 20lbs x 6 reps + 30 second isohold

 

*Perform a couple warm-up sets and then aim to do 4 working sets in the 6-8 rep range.  On your last set you’ll do a drop and a 30 second isohold. These are super difficult for me and don’t take much weight.  The key is to keep your hips on the pad to avoid arching your back excessively. Part of what makes these difficult is holding a dumbbell between your feet with them in plantar flexion.

 

Here is a video from a previous workout:

 

 

Ground Base Squats

 

I used a ground base like this: https://www.elitefts.com/core-blaster-1-1.html.

 

Set 1 x 10 reps with 25lbs

Set 2 x 10 reps with 50lbs

Set 3 x 10 reps with 75lbs

Set 4 x 10 reps with 100lbs

Set 5 x 10 reps with 125lbs

Set 6 x 10 reps with 150lbs

 

*The key here is to drive your hips forward and flex your glutes at the top of the movement.  

 

Here is a video:

 

 

Superset: Leg Extensions & Walking Lunges

 

Leg Extensions x 8-10 reps with 180lbs

Immediately followed by…

Walking Lunges x 10 lunges each leg with bodyweight only

 

*Perform sets of 8-10 reps on leg extensions before jumping off the machine and doing walking lunges for 10 strides each leg (20 total).  Pause at the bottom of each lunge. The pump will be insane by the 4th round, so don’t stop until you’ve done this superset 4 times.

 

Cambered Bar Squats

 

I used a bar similar to this: https://www.elitefts.com/rackable-cambered-squat-bar.html.

 

Set 1 x 10 reps with 135lbs

Set 2 x 10 reps with 185lbs

Set 3 x 10 reps with 185lbs

 

*My legs were trashed by the time I got to this exercise, but that was by design.  I can’t really squat due to my lower back. Placing this exercise near the end of the workout allows me to use less weight.  Go deep and pause at the bottom before driving the weight up. Adjust the weight as per your ability as always.

 

Dumbbell Stiff-Legged Deadlifts

 

Set 1 x 6 reps with 90lbs

Set 2 x 6 reps with 90lbs

Set 3 x 6 reps with 90lbs

 

*The key here is to get a good stretch.  Elevate your toes and knock out 3 sets with heavier weight than you’d normally use for 6 reps.

 

That concluded this leg workout.

 

Train hard!

Mark

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