The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland. I trained with my friend Chris Cotner again. Here is what we did...
Lying Leg Curls
Set 1 x 12 reps with 50lbs
Set 2 x 10 reps with 65lbs
Set 3 x 10 reps with 80lbs
Set 4 x 8 reps with 95lbs
Set 5 x 8 reps with 110lbs
Set 6 x 8 reps with 125lbs
Set 7 x 6 reps with 140lbs
Set 8 x 6 reps with 155lbs
Set 9 x 4 reps with 170lbs
Set 10 x 4 reps with 185lbs
Set 11 x 4 reps with 200lbs -> drop to 110lbs x 8 reps -> drop to 65lbs x 10 reps
*Massive volume today on leg curls. We worked our way up in weight until we got to the full stack and then did two drops to extend the set. 1-2 reps on each set were forced reps towards the end, but we also lowered the reps down as low as 4.
Alternate: Occluded Goblet Squats & Leg Extensions
You will need a pair of knee wraps here. This is what I used: https://www.elitefts.com/elitefts-normal-knee-wrap.html. I performed several warm-ups of each exercise without blood flow restriction before doing the following - FYI.
Leg Extensions x 8 reps with 175lbs
Immediately followed by...
Goblet Squats x 8 reps with 70lbs
Immediately repeat…
*To start wrap your upper thigh at about 70% of what you’d do when wrapping your knees. The goal is to restrict blood flow. Pump out 8 reps on each exercise and have your training partner help with forced reps on the leg extensions if you fail to get all 8 reps. Alternated back-and-forth between each exercise non-stop until you’ve done 4 sets of each. Expect a massive pump!
Reverse Banded Hack Squats
I used this band: https://www.elitefts.com/pro-light-resistance-band.html on the hack squats.
Set 1 x 10 reps with 2 plates/side
Set 2 x 10 reps with 3 plates/side
Set 4 x 10 reps with 3 plates + 25lbs/side
Set 5 x 10 reps with 4 plates/side
Set 6 x 10 reps with 4 plates + 25lbs/side
Set 7 x 7 reps with 5 plates/side
*The key here is to use a wide stance and sink down deep. Work your way up in weight doing sets of 10 reps. I completely died on my 7th rep of 7th set and stopped there, lol.
Dumbbell Stiff-Legged Deads
Three sets of 8 reps with 65lbs
*Elevate your toes and really focus on the stretch here.
That concluded this leg workout.
Train hard!
Mark
