The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym. I continued to focus on Vince Gironda training philosophy for 80% of the workout by doing as much work in a short period of time. I did drop the reps on the short rest period sets from 8 to 6 and then finished with the opposite - A higher rep (15) approach with longer rest periods. Here is the workout…
Lying Leg Curls
I did 3 sets of 15 reps each to warm up - FYI.
Lying Leg Curls x 8 sets of 6 reps with 125lbs
*Again the approach here is minimal rest breaks. I rest just long enough for Christina to do her set. I did drop the reps down from the typical 8 to 6 today.
I again did 3 sets of 15 reps with lighter weight to warm up - FYI.
Leg Extensions x 8 sets of 6 reps with 250lbs
*Control the tempo on your reps and rest just long enough for your training partner to do their set of 6 reps; approximately 20 seconds if training alone.
Cambered Bar Squats
This is the type of bar I used here: https://www.elitefts.com/rackable-cambered-squat-bar.html.
Cambered Bar Squat x 8 sets of 6 reps with 135lbs
*My lower back can’t handle compression so I used very light weight. Adjust yours as per your ability. To make this exercise more demanding I rested only 15 seconds between each of my 8 sets.
Set 1 x 15 reps with 2 plates/side
Set 2 x 15 reps with 3 plates/side
Set 3 x 15 reps with 4 plates/side
Set 4 x 15 reps with 5 plates/side
Set 5 x 15 reps with 6 plates/side
Set 6 x 15 reps with 7 plates/side
Set 7 x 15 reps with 8 plates/side
*I completely switched things up here on my final exercise. I took the rest periods to 2+ minutes and increased the reps on each set to 15. I also worked my way up in weight until I could barely get 15 reps.
That concluded this leg workout.