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.
First off, thanks again for the logs; it's great to see what guys at your level are doing (and trying to fit it in with your busy lives like the rest of us)!
I've been having issues with my lower back for a while now making bent over rows or heavy squats near impossible.
Based on your own experience, what excercises would you subtitute for things like squats or rack deads (apart from going lighter)? I'm currently doing a john meadows programme and feel like i missing out everytime leg or back day comes around.
I appreciate your positive feedback on my training logs. Yeah, in reality I'm no different than every other guy trying to improve in the gym while juggling work and family!
My article Bench, Squat and Deadlift Alternatives for Bodybuilders answers some of your questions if you haven't read it already:
I hope this helps!
First, I love hearing of guys still pushing iron and competing into their 50's. Way to go and best of luck at the N. American! I'm presently training back, chest, shoulders, triceps, biceps, abs and calves twice per week. The only body part I cut back to one day per week is legs because my back is so jacked up afterwards I struggle to walk for a few days. I have primary and secondary days for back, chest and shoulders. What use to be my secondary leg day is now HIT cardio on an Assault Air Bike for 10 minutes followed by 30 minutes in a dry sauna.
I hope this helps.
All the best,