The following details my leg workout from last Saturday morning at Eastside Gym in Redmond. Training alone I went back to a combination of blood flow restriction training with minimal rest breaks and more traditional sets today. Here is the workout…
Lying Leg Curls
I performed a few warm-up sets before starting the following - FYI.
Four sets of 7 unilateral reps (alternating) + 7 bilateral reps (explosively) with 60lbs
*The key here is to grind out 7 reps with each leg, alternating back-and-forth until you get all 7 reps. At that point perform 7 reps with both legs at the same time. The key on these final bilateral reps is to control the negative and then curl concentrically as explosively as possible.
Alternating: Occluded Leg Extensions & Goblet Squats
Back to my favorite combination. Today I increased the weight used and lowered the reps slightly from last week - FYI. Do a few warm-ups without blood flow restriction. You’ll need the following wraps: https://www.elitefts.com/elitefts-normal-knee-wrap.html.
Occluded Leg Extensions x 6 reps with 200lbs
Immediately followed by…
Occluded Goblet Squats w/Heels Elevated x 6 reps with 80lbs
Immediately repeat…
*Wrap your upper thigh at about 70% of what you’d do when wrapping your knees to restrict blood flow. Alternate back-and-forth between these two exercises until you’ve done each one 6 times. Hold and flex for a 1 second count in the contracted position on every rep on the leg extensions. Eastside doesn’t have a sloped end of a lifting platform like Gold’s Gym so I simply placed my heels on 10lb plates for the goblet squats.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=MMJWJeNCguI]
Leg Press
I went to Eastside specifically for their leg press. Gold’s Gym got rid of both leg presses and the new ones jack up my lower back.
Set 1 x 20 reps with 2 plates/side
Set 2 x 15 reps with 3 plates/side
Set 3 x 15 reps with 4 plates/side
Set 4 x 10 reps with 5 plates/side
Set 5 x 10 reps with 6 plates/side
Set 6 x 10 reps with 7 plates/side -> drop to 5 plates/side x 20 reps
*Work up in weight and down in rep here. Once you get to a fairly hard set of 10 reps, drop the weight about 30% and go for 20 reps. Don’t quit until you get all 20 reps.
Walking Lunges
Three sets of 14 alternating strides (7 each leg) with bodyweight only
*Pause at the bottom of each stride. Rest just long enough to catch your breath and then go again.
Cable Pull-Through
Three sets of 8 reps with 170lbs
*Stand facing away from the weight stack and grab a rope or D attachment between your legs from the lower pulley. Hinge at the waist while allowing your hips to go back, get a good stretch and then come up driving your hips forward.
That concluded today’s leg workout.
Train hard!
Mark
