The following details my leg workout from last Saturday morning from Kirkland Gold’s Gym. I trained alone and here is the workout...

 

Single Leg Curls

 

I used a semi-prone Hammer Strength plate loaded machine here - FYI.

 

Set 1 x 15 reps with 25lbs (warm-up)

Set 2 x 10 reps with 50lbs (warm-up)

Set 3 x 6 reps with 75lbs

Set 4 x 6 reps with 75lbs

Set 5 x 6 reps with 75lbs

 

*The key here is to get to a tough weight for 6 reps whereby you can really accentuate the negative.  Perform 3 sets with this weight with 20 second rest breaks.

 

Seated Leg Curl

 

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

 

3 sets of 8 reps with 70lbs

 

*Again, accentuate the eccentric phase of every rep on all 3 sets.

 

Hip Thrusters

 

I performed one warm-up set here first - FYI.

 

3 sets of 8 reps with 185lbs

 

*The key here is to hold the contraction while flexing your glutes as hard as possible for a 3 second count on all 8 reps.

 

Cambered Bar Squats

 

I used a bar similar to this: https://www.elitefts.com/rackable-cambered-squat-bar.html.

 

Set 1 x 12 reps with 95lbs

Set 2 x 10 reps with 135lbs

Set 3 x 8 reps with 155lbs

Set 4 x 8 reps with 175lbs

Set 5 x 8 reps with 185lbs

Set 6 x 8 reps with 185lbs

Set 7 x 8 reps with 185lbs

 

*I rarely do any exercise which places a load on my back due to spinal compression and my low back issues.  Adjust weight as per your ability.  I elevated my heels on 5lb plates to help keep my spine aligned.  Sink down deep without rounding your back at the bottom and use a 3 second negative.  Pause for a 1 second count and drive the weight back up.

 

Alternating: BFR Leg Extensions & Hack Squats

 

You will need some wraps like these: https://www.elitefts.com/elitefts-normal-knee-wrap.html.

 

Leg Extensions x 6 reps with 205lbs

Immediately followed by…

Hack Squats x 6 reps with 2 plates/side

Immediately repeat...

 

*Wrap your upper thigh at about 70% of the tightness used when wrapping your knees.  Just enough to restrict blood flow.  Then proceed to alternate between exercises for 4 rounds.  Try to hold the contraction for a 2 second count on each rep of the extensions.  Do not come up all the way on the hack squats and take tension off your quads; keep the weight moving.

 

That concluded this leg workout.

 

Train hard!

Mark