The following details my leg workout from Saturday morning at Kirkland Golds Gym.  I trained solo and here is what I did...

 

Seated Leg Curl

 

Set 1 x 10 reps with 40lbs

Set 2 x 10 reps with 50lbs

Set 3 x 10 reps with 60lbs

Set 4 x 8 reps with 70lbs

Set 5 x 8 reps with 80lbs

Set 6 x 6 reps with 90lbs

Set 7 x 6 reps with 100lbs -> drop to 80lbs x 6 reps -> drop to 60lbs x 13 reps (failure) + 20 second isohold

 

*Work your way up in weight getting in plenty of set.  Focus on holding the contraction for a split second, slowing down the tempo on the eccentric and performing the concentric as explosively as possible.  Finish with two drops and an isohold.

 

Hack Squat 1.5’s

 

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

 

Set 1 x 10 (1.5) reps with 1 plate/side

Set 2 x 10 (1.5) reps with 2 plates/side

Set 3 x 8 (1.5) reps with 3 plates/side

Set 4 x 6 (1.5) reps with 4 plates/side

Set 5 x 6 (1.5) reps with 4 plates + 25lbs/side

Set 6 x 6 (1.5) reps with 5 plates/side

 

*The idea here is to do one and one-half reps per each rep count.  Meaning, go down, come half way up, go back down and come all the way up.  That counts as 1 rep. The goal is to create a lot of time under tension. This will destroy your quads by the last set.  Be sure to perform very slow, controlled reps.

 

Leg Press

 

Set 1 x 10 reps with 3 plates

Set 2 x 10 reps with 5 plates

Set 3 x 10 reps with 6 plates

Set 4 x 10 reps with 7 plates

Set 5 x 10 reps with 8 plates

Set 6 x 8 reps with 8 plates

Set 7 x 6 reps with 8 plates

Set 8 x 4 reps with 8 plates

 

*Last week we utilized a very narrow, low foot placement to crush the vastus medialis.  Having just done hack squats, today we switch to a wide foot placement. Allow your knees to track outside you torso and bring the weight down deep without allowing your lower back to come off the pad.  I maxed out with 8 plates, but continued doing sets with it until I failed to get 6 reps.

 

Cable Pull-Throughs

 

Set 1 x 8 reps with 160lbs

Set 2 x 8 reps with 175lbs

Set 3 x 8 reps with 190lbs

 

*Stand facing away from with weight stack with a D handle attached to the lower cable pulley.  Grab the handle, hinging at your waist and allowing your hips to go back as you focus on a good stretch at the bottom.  Maintain a flat lower back throughout the movement.

 

That concluded this leg workout.

 

Train hard!

Mark