The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland. I trained with my friend Chris Cotner and here is what we did...
Lying Leg Curls
Set 1 x 8 reps with 50lbs
Set 2 x 8 reps with 65lbs
Set 3 x 8 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 (forced )reps with 200lbs -> drop to 110lbs x 13 reps (failure)
*Use good form and go up in weight doing sets of 8 reps. Once you can’t get 8 reps do 6’s, and then 4’s until your training partner must help you with forced reps. We kept going until we did the full weight stack and finished with a drop set.
Alternating: BFR Leg Extensions & Goblet Squats
I used the following wraps to create blood flow restriction: https://www.elitefts.com/elitefts-normal-knee-wrap.html.
Leg Extensions x 8 reps with 175lbs
Immediately followed by…
Goblet Squats x 8 reps with 80lbs
Immediately repeat...
*Wrap your upper thigh at about 70% of what you’d do if wrapping your knees. Keep the wraps on the entire time while alternating between exercises until you’ve do each one four times. I love these because they challenge my cardiovascular capacity and drive a massive amount of blood into my quads in a relatively short period of time.
Reverse Banded Leg Press
I used this band: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 15 reps with 3 plates/side
Set 2 x 15 reps with 5 plates/side
Set 3 x 12 reps with 6 plates/side
Set 4 x 12 reps with 7 plates/side
Set 5 x 21 reps with 8 plates/side
*Work your way up in weight staying in the 12-15 rep range. I decided to finish with a challenge set and simply did as many reps as possible with 8 plates.
Cable Pull-Throughs
Three sets of 8 reps with 150lbs
*The key here is to work the stretch at the bottom while keeping your back flat before driving your hips forward and flexing your glutes towards the top.
Here is a video:
[youtube=https://www.youtube.com/watch?v=ae9AQR15cbA]
That concluded this leg workout.
Train hard!
Mark
