The following details my leg workout from this past Saturday morning at Kirkland Gold’s Gym. It officially marks one week post-contest, therefore as mentioned previously I’m kind of just going by feel and training with lower intensity and higher reps for the next few weeks.
Christina is still recovering from her back severely going out on her so I trained alone while she focused on stretching, etc. Thankfully her X-ray revealed no major changes in her discs so it was largely a muscle spasm flare-up.
Anyway, here is my workout…
Unilateral to Bilateral Leg Curls
I did a few warm-up sets first – FYI.
Set 1 x 10 reps (alternating legs unilaterally) followed by 10 reps (bilaterally) with 50lbs
Set 2 x 10 reps (alternating legs unilaterally) followed by 10 reps (bilaterally) with 50lbs
Set 3 x 10 reps (alternating legs unilaterally) followed by 10 reps (bilaterally) with 50lbs
Set 4 x 10 reps (alternating legs unilaterally) followed by 10 reps (bilaterally) with 50lbs + two isoholds (fully contracted and mid-rep)
*By alternating legs on the first 10 reps simulates dead-stop reps, but then go straight into a final 10 reps curling both legs at the same time. I finished off the final set with two isoholds – one in the fully contracted position at the top and a second one at about the midpoint of the rep. The goal is to load the hamstrings with blood here.
A video of my final set:
[youtube=https://www.youtube.com/watch?v=H7ZyW4DnvHk]
Heels Elevated Goblet Squats
Set 1 x 20 reps with 60lbs
Set 2 x 20 reps with 60lbs
Set 3 x 20 reps with 60lbs
Set 4 x 20 reps with 60lbs
*The key here is to elevate your heels several inches to ensure this becomes a quad-focused exercise. Pump the reps non-stop until you get all 20 reps.
Leg Extensions
Set 1 x 12 reps with 130lbs
Set 2 x 12 reps with 160lbs
Set 3 x 12 reps with 190lbs
*Performed sets of 12 here starting out light and working my way up in weight until I got a tough set of 12 perfect reps. Stretch your quads between each set.
Leg Press
Set 1 x 20 reps with 3 plates/side
Set 2 x 18 reps with 4 plates/side
Set 3 x 16 reps with 5 plates/side
Set 4 x 14 reps with 6 plates/side
Set 5 x 12 reps with 7 plates/side
Set 6 x 10 reps with 8 plates/side
*Nothing special here. Start with high reps and lower them as you add weight, stopping well short of failure.
Walking Lunges
Set 1 x 20 strides with bodyweight only
Set 1 x 20 strides with bodyweight only
*Pause with your trailing knee gently touching the ground on each stride to help stretch out your hip flexors.
Cable Pull-Through
Set 1 x 10 reps with 150lbs
Set 2 x 10 reps with 150lbs
*Pull a D attachment between your legs from the lower pulley while facing away from the weight stack. Focus on getting a good hamstring stretch at the bottom by pausing briefly and dropping your hips back.
That concluded today’s leg workout.
Train hard!
Mark