The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym.  I trained alone and went back to a blood flow restriction training combination; adding additional rounds. Here is what I did…

 

Semi-Prone Single Leg Curl

 

I did a couple warm-ups first FYI.

 

Semi-Prone Leg Curls x 6 sets of 6 reps with 50lbs

 

*Use good form and try to hold the contraction for a brief second at the top.  The important idea here today is curl with your foot in plantarflexion.  It’s crazy how much more difficult this makes the exercise.  On the final two sets I had to switch to dorsiflexion on the last few reps.  Alternate leg back-and-forth until you've done 6 sets with each leg.

 

Lying Leg Curls

 

Move quickly over the lying leg curl machine and knock out two more sets.

 

Lying Leg Curls x 15 reps x 2 sets with 85lbs

 

*Use perfect form and grind out the final reps.  Take 30 seconds to rest between the sets.

 

Alternating: BFR Extensions and Goblet Squats (heels elevated)

 

I did this combination a few weeks ago and it destroyed my quads.  Last time I did 3 rounds before removing the wraps, but today I did 8.  Brutal.  I’m finishing up writing this training log on Tuesday morning and my quads are still sore.

 

You’ll need some knee wraps similar to these: https://www.elitefts.com/elitefts-normal-knee-wrap.html.

 

I did about 4 warm-up sets (2 each exercise) without restricting blood flow first - FYI.

 

Leg Extensions x 8 reps with 145lbs

Immediately followed by…

Goblet Squats x 8 reps with 50lbs

Immediately repeat...

 

*The key is to alternate between exercises with knee wraps applied to your upper thigh at about 70% of what you’d wrap them on your knees.  Control the rep tempo on both exercises and really feel the muscle working.  Last time I alternated for 3 rounds, removed the wraps and rest 3 minutes, re-wrapped and did 3 more rounds.  Today I aimed for a full 8 rounds without removing the wraps.  I made it, but had to drop the extensions weight to 130 to get all 8 reps on the last 2 sets.  I also got a bit nauseous.  Enjoy!

 

Here is a video from my previous workout:

 

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

 

Hack Squats

 

I didn’t use reverse bands as I normally do - FYI

 

Hack Squats x 6 sets of 8 reps with 1 plate/side

 

*Really light weight here, but keep rest breaks to 30 seconds between sets.  The key is use a very wide and high foot placement.  Sink down to the bottom and then come up ¾ of the way and back down to generate a ton of non-stop tension.  Think in terms of frog squats for the form here.  Your hips, glutes and quads should all be on fire by the end.

 

I finished with some rumble roller and stretching today.  That concluded the workout.

 

Train hard!

Mark