Saturday Leg Workout

The following details my leg workout from Saturday morning at Kirkland Golds Gym.  I trained alone and here is the workout...


Lying Leg Curls


Set 1 x 12 reps with 65lbs (warm-up)

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

Set 3 x 6 dead-stop reps with 95lbs

Set 4 x 6 dead-stop reps with 110lbs

Set 5 x 6 dead-stop reps with 125lbs

Set 6 x 6 dead-stop reps with 140lbs

Set 7 x 5 dead-stop reps (failure) with 155lbs -> drop to 65lbs x 21 reps (failure)


*The key here after a couple warm-up sets is to perform dead-stop reps going up in weight for sets of 6 until you fail to get all 6 reps.  Dead-stop reps are performed by allowing the weight to bottom out, pause briefly, tense your hamstrings and then curl the weight back up as explosively as possible.  Finish with a drop set where you don’t do dead-stop reps on the drop, but simply pump out the reps.


Dr. John Rusin Goblet Squat Challenge


Yes, this again but with added weight and blood flow restriction.  You will need a pair of wraps like these:  I didn’t restrict blood flow until the challenge set - FYI.


Set 1 x 10 reps with 60lbs

Set 2 x 10 reps with 90lbs

Set 3 x 10 reps with 110lbs

Set 4 (Challenge Set) x 23 reps with 120lbs


*The idea hear is to work up to a weight that is at least 50% of your bodyweight and attempt to get 25 reps with it.  A few weeks ago I did this with a 110lb dumbbell and got 25 reps, so this time I attempted to use a 120lb dumbbell while also restricting blood flow via wrapping my upper thigh.  I only got 23 reps before I felt I might compromise my form and tweak my back. It’s hard to hold the dumbbell for that many reps, lol.


Here is a video of the challenge set:



Ground Base Squats


I used a barbell and one of these here:


Set 1 x 8 reps with two 35lb plates

Set 2 x 8 reps with three 35lbs plates

Set 3 x 8 reps with four 35lb plates

Set 4 x 8 reps with five 35lb plates

Set 5 x 8 reps with six 35lb plates


*The idea here is to perform wide stance squats holding the weight between your legs.  Drive your hips forward as you come up and flex your glutes.


Here is a video from a previous workout:



Superset: Leg Extensions & Walking Lunges


Leg Extensions x 10 reps with 175lbs

Immediately followed by…

Walking Lunges x 10 strides each leg with bodyweight


*The key here is to pump out the leg extensions and immediately follow them up with walking lunges whereby you accentuate the stretched position at the bottom of each lunge.  The pump by your 3rd round will be intense.


That concluded this leg workout.


Train hard!


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