The following details my leg workout from Saturday morning at Kirkland Golds Gym. I trained alone and here is the workout...
Seated Leg Curl Death
I used a unilateral leg curl machine so weight listed is per each leg. Sets 1-5 are performed bilaterally (both legs at once) - FYI.
Set 1 x 12 reps with 50lbs (warm-up)
Set 2 x 10 reps with 60lbs (warm-up)
Set 3 x 6 reps with 70lbs
Set 4 x 6 reps with 80lbs
Set 5 x 6 reps with 90lbs
Perform all remaining sets non-stop
Set 6 x 10 reps with 50lbs
Set 7 x 9 reps with 50lbs
Set 8 x 8 reps with 50lbs
Set 9 x 7 reps with 50lbs
Set 10 x 6 reps with 50lbs
Set 11 x 5 reps with 50lbs
Set 12 x 4 reps with 50lbs
Set 13 x 3 reps with 50lbs
Set 14 x 2 reps with 50lbs
Set 15 x 1 rep with 50lbs
*The key here after a couple warm-up sets before working up in weight doing sets of 6 until you get to a solid weight. Be sure to curl both legs at the same time. Now for Sets 6-15 you will perform all the prescribed reps with one leg while the other leg rests. Immediately perform the same number of reps with the other leg. Alternate in this manner non-stop working your way down from 10 to 1 rep using the same weight the entire time. This last portion adds up to 50 total reps.
Ground Base Squats
I used a barbell and one of these here: https://www.elitefts.com/core-blaster-1-1.html.
Set 1 x 8 reps with two 35lb plates
Set 2 x 8 reps with three 35lbs plates
Set 3 x 8 reps with four 35lb plates
Set 4 x 8 reps with five 35lb plates
Set 5 x 8 reps with six 35lb plates
*The idea here is to perform wide stance squats holding the weight between your legs. Drive your hips forward as you come up and flex your glutes. This served almost as a warm-up before moving to squats.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=F-QrAYIUam4]
Cambered Bar Squats w/Chains
I used these chains: https://www.elitefts.com/eliteftstm-pair-of-5-8-chains.html. I used a bar similar to this: https://www.elitefts.com/rackable-cambered-squat-bar.html.
Set 1 x 15 reps with 115lbs (warm-up)
Set 2 x 10 reps with 135lbs (warm-up)
Set 3 x 10 reps with 155lbs + 1 pair of chains
Set 4 x 10 reps with 155lbs + 2 pairs of chains
Set 5 x 10 reps with 155lbs + 3 pairs of chains
Set 6 x 10 reps with 155lbs + 3 pairs of chains
Set 7 x 9 reps with 155lbs + 3 pairs of chains
*I used a cambered bar to better center the weight and cannot go heavy due to lower back issues, therefore adjust weight as per your ability. My goal was to utilize chains to unload the weight at the bottom and facilitate explosiveness on the concentric phase of each rep. I counted this as 3 working sets.
Here is a video:
[youtube=https://www.youtube.com/watch?v=G3Wv9tcMMlo]
Stiff Legged Deadlifts
Set 1 x 6 reps with 90lbs
Set 2 x 6 reps with 90lbs
Set 3 x 6 reps with 90lbs
*The goal here is primarily to stretch out your hamstrings so elevate your toes and drop your hips back as you go down.
That concluded this leg workout.
Train hard!
Mark
