Workout of the Day: Legs with Mark Dugdale

The following details my leg Workout of the Day from Kirkland Gold’s Gym. Here are the details of my training session:

Seated Leg Curls

I used a unilateral

leg curl machine, so weight listed is per each leg, FYI.

• Set 1 x 12 reps with 50 pounds
• Set 2 x 10 reps with 60 pounds
• Set 3 x 8 reps with 70 pounds
• Set 4 x 6 reps + 6 partials with 80 pounds
• Set 5 x 6 reps + 6 partials with 90 pounds
• Set 6 x 6 reps + 6 partials with 100 pounds, then drop to 70 pounds x 6 reps + 12 partials

I performed three higher rep warm-up sets before starting sets of six reps with six partials added to the end of each set. Continue going up in weight until you barely get six reps and six partials, then perform a single drop set of six reps and 12 partials. The burn will be intense!

Cambered Bar Squats with Chains

I used a bar similar to the

elitefts Rackable Cambered Squat Bar.

I also used a

pair of 5/8 chains.

The EZ Squat Bench Loader Straps are an easy way to attach the chains.

• Set 1 x 20 reps with 85 pounds
• Set 2 x 15 reps with 135 pounds
• Set 3 x 12 reps with 155 pounds
• Set 4 x 6 reps with 155 pounds + 1 pair of chains
• Set 5 x 6 reps with 155 pounds + 2 pairs of chains
• Set 6 x 6 reps with 155 pounds + 3 pairs of chains
• Set 7 x 6 reps with 155 pounds + 4 pairs of chains
• Set 8 x 6 reps with 155 pounds + 5 pairs of chains
• Set 9 x 6 reps with 155 pounds + 5 pairs of chains

Start off with at least three warm-up sets with higher reps, and then start adding chains. I use chains to unload the weight at the bottom where my lower back has issues. It’s also a great technique to use when training for explosiveness, so drive the weight up hard.

Here is a video of the set-up:

Blood-Flow Restriction Leg Extensions and Goblet Squats

I used a pair of

elitefts Normal Knee Wraps.

• Leg Extensions x 10 reps with 160 pounds

Immediately followed by…

• Goblet Squats x 10 reps with 80 pounds

Rest 20 seconds and repeat.

The idea here is to wrap your upper thigh at about 70 percent of the tension you use when wrapping your knees. Keep the wraps up until you’ve completed each exercise three times. Go straight from extensions to Goblet Squats with your heels elevated to place the focus on your quads. Rest 20 seconds and repeat two more rounds.

Here is a video from a previous workout using a similar scheme:

Cable Pull-Throughs

• Set 1 x 10 reps with 150 pounds
• Set 2 x 10 reps with 150 pounds
• Set 3 x 10 reps with 150 pounds

Grab a

D-handle attachment between your legs from a lower pulley while facing away from the weight stack. Maintain a slight bend at the knees and drop your butt back as you go down. Get a good stretch of your hamstrings, and then thrust your hips forward and flex your glutes as you come up.

That concludes this leg workout.

Train hard!

—

Mark