The following details my leg workout from last Saturday afternoon at Kirkland Gold’s Gym.  I was out past midnight celebrating my oldest daughter turning 19!  For those who followed my bodybuilding career you know Maddie as the dramatic one with the broken toe in DRIVEN.  I trained mostly alone and went back to blood flow restriction training today. I did dust off some older training techniques and exercises for hamstrings.  Here is the workout…

 

Dumbbell Leg Curls

 

These are performed lying face down on a decline utility bench with your feet at the lower end - FYI.

 

Set 1 x 12 reps with 20lbs

Set 2 x 10 reps with 25lbs

Set 3 x 6 reps with 30lbs

Set 4 x 5 reps with 35lbs

Set 5 x 5 reps with 35lbs

Set 6 x 5 reps with 35lbs -> drop to 20lbs x 5 reps

Set 7 x 5 reps with 35lbs -> drop to 20lbs x 5 reps

 

*These were really frustrating for me.  Once I start to get a pump it’s nearly impossible for me to curl any weight, lol.  Christina helped with forced reps on sets 5-7.

 

Here is a video from an older workout to show the set-up:

 

[youtube=https://www.youtube.com/watch?v=_dqjv68KkNg]

 

Alternating: Occluded Leg Extensions & Goblet Squats

 

I altered the weight used and the reps today - FYI.  Do a few warm-ups without blood flow restriction.  You’ll need the following wraps: https://www.elitefts.com/elitefts-normal-knee-wrap.html.

 

Occluded Leg Extensions x 7 reps with 175lbs

Immediately followed by…

Occluded Goblet Squats w/Heels Elevated x 7 reps with 70lbs

Immediately repeat…

 

*Wrap your upper thigh at about 70% of what you’d do when wrapping your knees to restrict blood flow.  Alternate back-and-forth between these two exercises until you’ve done each one 7 times.  I thought I was going to barf today, lol.

 

Here is a video from a previous workout:

 

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

 

Seated Leg Curls 5-4-3’s

 

I used a Life Fitness unilateral leg curl machine so weight listed is per each leg - FYI.

 

Set 1 x 5-4-3 reps with 60lbs

Set 2 x 5-4-3 reps with 60lbs

Set 3 x 5-4-3 reps with 60lbs

 

*The idea here is to create a ton of tension by holding one leg in the flexed position while doing 5 reps with the opposite.  Alternate in this fashion until you’ve done 5, 4, and a final 3 reps with each leg.  That counts as one set.

 

Here is a video from a previous workout:

 

[youtube=https://www.youtube.com/watch?v=PfwA8pFvf0c]

 

Hack Squats

 

4 sets of 8 reps with 1 plate/side

 

*The key here is to use a high and wide foot placement and sink all the way down at the bottom before coming up short of locking your knees to maintain continuous tension.  Rest 30 seconds between all 4 sets.

 

I did some stretching next, but otherwise that concluded today’s leg workout.

 

Train hard!

Mark