The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym. I was fighting a bad head and chest cold all week which culminated with a 100 degree fever all day Friday at work the day prior. I was miserable, but thankfully my fever broke overnight which meant Saturday is leg day! Do as I say; not as I do. I’m actually going to blame it on the Canadians because the BC fires have Seattle air quality looking like Shanghai. It’s all the darn smoke that caused my illness! Anyway, Christina joined me and this is what I got done before coughing took me out of the workout…
Lying Leg Curls
Set 1 x 15 reps with 50lbs
Set 2 x 15 reps with 65lbs
Set 3 x 14 reps with 80lbs
Set 4 x 12 reps with 95lbs
Set 5 x 10 reps with 110lbs
Set 6 x 8 reps with 125lbs
Set 7 x 6 reps with 140lbs
*Work your way up in weight starting with higher reps. Reduce the reps as needed until you get to a final tough set of 6 with a heavier weight.
Set 1 x 12 reps with 135lbs
Set 2 x 12 reps with 155lbs
Set 3 x 12 reps with 175lbs
Set 4 x 12 reps with 195lbs
*The key here is to hold the contraction for a split second at the top and control the eccentric. Move up in weight each set while performing 12 reps.
Set 1 x 12-12-12 reps with 50lbs
Set 2 x 12-12-12 reps with 65lbs
Set 3 x 12-12-12 reps with 80lbs
*Perform 12 reps with one leg, then 12 reps with the other leg, then 12 reps with both legs. I was after a pump more than anything here and this proved effective.
Set 1 x 20 reps with 2 plates/side
Set 2 x 18 reps with 3 plates/side
Set 3 x 16 reps with 4 plates/side
Set 4 x 14 reps with 5 plates/side
Set 5 x 12 reps with 6 plates/side
Set 6 x 10 reps with 7 plates/side
*I intended to keep adding plates until I got down to 6 reps, but my chest congestion was bothering me too much so I stopped at 10.
This is the type of Prowler I used: https://www.elitefts.com/front-load-prowler-with-drive-pad.html.
Set 1 x across the gym and back with 3 plates added
Set 2 x across the gym and back with 3 plates added.
*Ok, chest congestion and prowler pushes do not go together. If you’re healthy and have access to a prowler I would suggestion 4 sets, but I stopped at 2!
That concluded this slightly abbreviated leg workout.