The following details my leg and abdominal workout from this past Wednesday night at Kirkland Gold’s Gym.  The workout was designed by my coach, John Meadows, with a few slight modifications.  I trained alongside my bride and here is the workout…

 

Lying Leg Curls

 

I performed about 3 warm-up sets before starting the following – FYI.

 

Set 1 x 8 reps with 95lbs

Set 2 x 8 reps with 95lbs

Set 3 x 8 reps with 95lbs

Set 4 x 8 reps with 95lbs

 

*The key here is to have your training partner add eccentric resistance.  I used a lighter weight and once I held the contraction for a split second Christina would force the weight down while I resisted the negative.

 

Leg Press

 

Set 1 x 10 reps with 2 plates/side

Set 2 x 10 reps with 3 plates/side

Set 3 x 10 reps with 4 plates/side

Set 4 x 10 reps with 5 plates/side

Set 5 x 10 reps with 6 plates/side

Set 6 x 10 reps with 7 plates/side

 

Work up in weight doing sets of 10 until you struggle to get all 10 reps with the following foot placement:

 

[youtube=https://www.youtube.com/watch?v=M4f-cR7t1qU]

 

Now move your feet to your strongest position and do 2 more sets adding weight and dropping the reps to 8.

 

Set 7 x 8 reps with 8 plates/side

Set 8 x 8 reps with 9 plates/side

 

*I counted this as 5 working sets – 3 with the quad sweep focused foot placement and 2 with standard foot placement.

 

Cambered Bar Squats

 

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

 

Set 1 x 10 reps with 135lbs

Set 2 x 10 reps with 135lbs

Set 3 x 10 reps with 135lbs

Set 4 x 10 reps with 135lbs

 

*I can’t do conventional squats due to my lower back issues.  I opted for these and paused each rep for a 1 second count at the bottom before driving up as explosively as possible.  I took 60 rest breaks.  As always adjust weight as per your ability.

 

Walking Lunges

 

I did these in exchange for hyperextensions/glute-ham-raises as per John’s program because last week they seriously messed with my lower back – FYI.

 

Set 1 x 12 steps/leg with bodyweight only

Set 2 x 12 steps/leg with bodyweight only

Set 3 x 12 steps/leg with bodyweight only

 

*Take long strides and pause for a split second with your trailing knee gently touching the ground on each lunge.

 

Abdominal Superset: Hanging Leg Raises & Rope Crunches

 

Hanging Leg Raises x 10 reps

Immediately followed by…

Rope Crunches x 10 reps with 160lbs

 

*I like to hold the contracted position on each exercise for a split second on each rep.  Perform this superset for 4 rounds.

 

That concluded this leg and abdominal workout.  I plan to change up which body parts fall on each day of the week again, so this coming Saturday will be legs again!

 

Train hard!

Mark