The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym. I seriously hate doing the same workout from one week to the next so I tried to get creative here. Despite what will appear as an easy workout with insignificant weight absolutely destroyed my legs. I’ll be doing this workout again in the future. Here is what I did…
Alternating: Lying Leg Curls & Cable Pull Throughs
Lying Leg Curls x 8 reps with 95lbs
Immediately followed by…
Cable Pull Throughs x 8 reps with 150lbs
Immediately repeat…
*The key on the leg curls is to not allow the weight to return to the stack when your legs are extended to keep tension on the hamstrings throughout the entire set. This is designed to force blood into the hamstring before moving to an exercise designed to subject the hamstrings to a good stretch. I honestly wasn’t sure how many times I would alternate back-and-forth, but I ended up doing each exercise 8 times!
Alternating: Occluded Leg Extensions & Goblet Squats
This was brutal. You’ll need some knee wraps similar to these: https://www.elitefts.com/elitefts-normal-knee-wrap.html.
Occluded Leg Extensions x 8 reps with 145lbs
Immediately followed by…
Occluded Goblet Squats w/Heels Elevated x 8 reps with 50lbs
Immediately repeat…
*Wrap your upper thigh to restrict blood flow to your quads. Don’t wrap as tight as you would a normal knee wrap - maybe 70%. Use perfect form on the extensions and then move immediately to goblet squats. Keep your feet closer than shoulder-width on the goblet squats and sink all the way down to subject your quads to a good stretch stretch. Go straight back to extensions. I did 3 rounds like this non-stop before I removed the wraps. The pump after removing the wraps was more intense than I expected. I rested for about 3 minutes and then put the wraps back on and did another 3 rounds. Brutal burn and pump!
Here is a video of one round:
[youtube=https://www.youtube.com/watch?v=MMJWJeNCguI]
Leg Press
Set 1 x 7 reps with 2 plates/side
Set 2 x 7 reps with 3 plates/side
Set 3 x 7 reps with 4 plates/side
Set 4 x 7-pause-7-pause-7-pause-7 reps with 5 plates/side
*I wanted to do something which got more into my hamstrings and upper thigh so I went to the leg press. The key here is to put your feet high and wide, allowing your knees to track outside your torso. Work your way up until you get to a moderate weight. You last set is 7 reps, pause and take 5 deep breaths, do another 7 reps, pause, etc until you do a total of 28 reps.
My legs were completely wiped out at this point so that concluded today's leg workout.
Train hard!
Mark