The following details my leg workout from last Saturday morning at Gold’s Gym in Kirkland. I was pressed for time again today and literally knocked this out in about 55 minutes which made it particularly challenging. Here is the workout…
Lying Leg Curls
Set 1 x 10 reps with 50lbs (warm-up)
Set 2 x 10 reps with 65lbs (warm-up)
Set 3 x 10 reps with 80lbs (warm-up)
Set 4 x 6 reps with 95lbs
Set 5 x 6 reps with 110lbs
Set 6 x 6 reps with 125lbs
Set 7 x 6 reps with 140lbs
Set 8 x 5 reps (failed) with 155lbs
Set 9 x 19 dead-stop reps (failure) with 65lbs
Set 10 x 21’s with 50lbs
*Work your way up in weight doing sets of 6 reps after plenty of warm-up sets. Keep going until you hit a weight in which you fail to get all 6 reps. On your next set drop the weight significantly and go to failure doing dead-stop sets. Finally, do one more sets of 21’s like you would on a barbell curl for biceps - 7 reps ½ reps at the top/contracted position, 7 partial ½ reps out of the stretched position, and a final 7 full reps.
Leg Press
Set 1 x 25 reps with 2 plates/side
Set 2 x 25 reps with 3 plates/side
Set 3 x 25 reps with 4 plates/side
Set 4 x 10-10-10-10-10-10 reps with 6 plates/side
*I wanted a quick pump so I did 3 sets of 25 reps going up slightly in weight. Then add more weight and perform 6 sets of 10 reps with 20 second rest breaks.
Alternating: BFR Leg Extensions & Goblet Squats
You will need some wraps like these: https://www.elitefts.com/elitefts-normal-knee-wrap.html.
Leg Extensions x 7 reps with 165lbs
Immediately followed by…
Goblet Squats x 7 reps with 90lbs
Immediately repeat...
*Wrap your upper thigh at about 70% of the tightness used when wrapping your knees. Just enough to restrict blood flow. Then proceed to alternate between exercises for 7 rounds. The pump will be off the chart and will test your cardiovascular ability. Enjoy!
Dumbbell Stiff-Legged Deads
4 sets of 8 reps with 50lbs
*Use a weight appropriate to your abilities. I have to go light due to my lower back issues, but elevate my toes to facilitate a better stretch. I also stretched my quads between sets here because the pump was still ridiculous from the previous BFR combination.
That concluded this leg workout.
Train hard!
Mark
