The following details my leg workout from Saturday morning at Kirkland Golds Gym. My friend Chris Cotner joined me and here is what we did...
Seated Leg Curl
I used a Life Fitness unilateral leg curl machine - FYI.
Set 1 x 10 reps with 50lbs
Set 2 x 10 reps with 60lbs
Set 3 x 8 reps with 70lbs
Set 3 x 8 reps with 80lbs
Set 4 x 6 reps with 90lbs
Set 5 x 6 reps with 100lbs -> drop to 70lbs x 8 reps -> drop to 50lbs x 10 reps
*Work up in weight and down in reps until you get to a weight in which you barely get 6 reps. At that point do a drop twice to extend the set.
Stiff-Legged Deadlifts
I used a T-Nation Dead-Squat Bar, but a standard trap bar will work as well - FYI.
Set 1 x 10 reps with 110lbs
Set 2 x 8 reps with 160lbs
Set 3 x 8 reps with 210lbs
Set 4 x 8 reps with 210lbs
*Today I front loaded all the hamstring work. The key here is to get a good stretch and maintain continuous tension. Utilize 5lb plates to elevate your toes and don’t come all the way up to keep the tension on your hamstrings.
Here is a video:
[youtube=https://www.youtube.com/watch?v=tAIa2X7lrp0]
Leg Press
Set 1 x 15 reps with 3 plates/side
Set 2 x 15 reps with 4 plates/side
Set 3 x 15 reps with 5 plates/side
Set 4 x 15 reps with 6 plates/side
Set 5 x 15 reps with 7 plates/side
Set 6 x 3 reps each with 7, 7+1, and 8 plates/side
Set 7 x 3 reps each with 7, 7+1, and 8 plates/side
*Perform sets of 15 reps going up in weight until you barely get all 15 reps. Then perform a set of 3 reps, add 1 plate, do another 3 reps, add another plate, and do a final 3 reps. Perform two ascending sets like this.
Leg Extensions
Set 1 x 15 reps with 145lbs
Set 2 x 15 reps with 145lbs
*Two super-slow sets of 15 with a fairly light weight. The goal here is to slow down the rep tempo. Do a 3 second concentric, 1 second hold in the contracted position and a 4 second eccentric. These will burn like crazy. My last 6 reps on set two were partial reps.
That concluded this leg workout.
Train hard!
Mark
