The following details my leg workout from this morning at Kirkland Gold’s Gym. My last workout was literally one week ago when I tried to train legs with a low grade fever and head cold. I ended up with a virus which settle in my chest and couldn’t shake it all week. It’s probably been 20 years since I missed an entire week of workouts, but alas I was back in the gym today. I still have horrible chest congestion, but did my best. Here is the workout...
Lying Leg Curls
I performed about 3 warm-ups first - FYI.
Set 1 x 6 reps alternating legs unilaterally + 6 reps both legs together with 65lb
Set 2 x 6 reps alternating legs unilaterally + 6 reps both legs together with 70lb
Set 3 x 6 reps alternating legs unilaterally + 6 reps both legs together + 20 partials with 75lb
*The key here is to do one rep with one leg, then a rep with the other. Alternate in this fashion until you get 6 reps with each leg and then finish the set with 6 reps using both legs at the same time. Add 5lbs each set until you barely get all 6 reps. I had to use both legs on the last two reps on the concentric and then lowered the weight with one leg to get in all 6 unilaterally. After the 6 bilateral reps I added 20 partials out of the stretched position on the final set.
Reverse Banded Hacks
I used this band: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 15 reps with 1 plate/side
Set 2 x 15 reps with 1 plate/side +25’s
Set 3 x 14 reps with 2 plates/side
Set 4 x 12 reps with 2 plates/side +25’s
Set 5 x 10 reps with 3 plates/side
Set 6 x 8 reps with 3 plates/side +25’s
Set 7 x 6 reps with 4 plates/side
Set 8 x 6 reps with 4 plates/side +25’s
Set 9 x 6 reps with 5 plates/side
*I had to take my time to prevent a coughing fit, but I planned to just keep going up in weight until I got to a tough sets of 6 reps. Really focus on controlling the negative on each rep.
Bulgarian Split Squats
Set 1 x 12 reps with bodyweight only
Set 2 x 10 reps with 25lb plate
Set 3 x 8 reps with 35lb plate
Set 4 x 8 reps with 35lb plate
Set 5 x 8 reps with 35lb plate
Set 6 x 8 reps with 35lb plate
*Nothing fancy here, just elevate your back leg and perform strict reps on bulgarian split squats holding a plate. These get me breathing hard so I didn’t try to use heavy weight.
Semi-Prone Single Leg Curls
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 60lbs
Set 3 x 10 reps + 10 partials with 60lbs
*Back to some hamstrings to finish off the workout. Complete your last set with partials out of the stretched position.
Not a crazy intense workout, but it felt good to get some work in after being away for 6 days.
Train hard!
Mark
