The following details my primary leg workout performed at Kirkland Gold’s Gym this past Saturday. The training session was programed by my coach, John Meadows, and my partner-in-iron was my bride, Christina. Here is the workout…
Lying Leg Curls
Set 1 x 15 reps with 50lbs (warm-up)
Set 2 x 12 reps with 65lbs (warm-up)
Set 3 x 12 reps with 80lbs (warm-up)
Set 4 x 4 reps + 5 second isohold + 4 reps + 5 second isohold + 4 reps + 5 second isohold
Set 5 x 4 reps + 5 second isohold + 4 reps + 5 second isohold + 4 reps + 5 second isohold
Set 6 x 4 reps + 5 second isohold + 4 reps + 5 second isohold + 4 reps + 5 second isohold
*The key here is the combination for full range reps and isoholds. Once you’ve properly warmed up, do a total of 12 reps and 15 seconds of isoholds as prescribed above.
Reverse Banded Hack Squats
I normally use two bands, but today opted for just one. Here is the band: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html.
Set 1 x 10 reps with 1 plate/side (warm-up)
Set 2 x 8 reps with 2 plates/side (warm-up)
Set 3 x 6 reps with 3 plates/side
Set 4 x 6 reps with 3 plates + 25’s/side
Set 5 x 14 reps with 4 plates/side
*The idea is to perform the reps explosively until the weight forces you to grind out reps. I lost speed with 4 plates so I went for a challenge set and ended up with 14 reps to finish off the exercise.
Leg Press
Ascending Set
3 plates x 6 reps
4 plates x 6 reps
5 plates x 6 reps
6 plates x 6 reps
7 plates x 6 reps
I rested for about 4 minutes while Christina did her ascending set.
Descending Set
7 plates x 6 reps
6 plates x 6 reps
5 plates x 6 reps
4 plates x 6 reps
3 plates x 6 reps
*The key here is to utilize a training partner so you can continually add weight performing 6 reps at each increment (ascending) and then after a rest period do the opposite (descending) back to the starting weight. I added a 2 second pause at the bottom of each rep to increase tension – FYI.
Leg Extensions
I used this Sling Shot Band for these today because I tend to externally rotate my legs in the contracted position and the band helped target the vastus lateralis by keeping my knees in a closer/fixed position: https://www.elitefts.com/sling-shot-hip-circle.html.
Set 1 x 12 reps with 205lbs -> drop to 145lbs x 6 reps
Set 2 x 12 reps with 205lbs -> drop to 145lbs x 6 reps + 10 second isohold
*Perform the set as prescribed above and be sure to stretch each quad hard for 30 seconds after each set.
Here is a video:
[youtube=https://www.youtube.com/watch?v=0ZQAJvdW0gU]
Barbell Stiff-Legged Deadlift
Set 1 x 8 reps with 125lbs
Set 2 x 8 reps with 125lbs
Set 3 x 8 reps with 125lbs
Set 4 x 8 reps with 125lbs
*I can’t go heavy on these due to my lower back and therefore chose to focus on the stretch by working the bottom 2/3’s of the movement. I prefer 10lb plates to allow for a greater stretch at the bottom. Drop your hips back as you go down to help facilitate the stretch.
Here is a video:
[youtube=https://www.youtube.com/watch?v=km_BfLL7Pd4]
That concluded this portion of the leg workout; however I decided to try a technique I learned from a T-Nation article by Christian Thibaudeau for calves.
Thibaudeau Calve Solution
Set 1 x 12 reps with 180lbs + 20 second isohold (top) + 20 second stretch (bottom)
Set 2 x 12 reps with 180lbs + 20 second isohold (top) + 20 second stretch (bottom)
Set 3 x 12 reps with 180lbs + 20 second isohold (top) + 20 second stretch (bottom)
*The idea here is to eliminate the Achilles stretch reflex by pausing for 2 seconds at the bottom and 2 seconds at the top on ever rep. Once you hit 10-12 reps hold in the flexed position for about 20 seconds at the top, get off the machine for 5 seconds, and then get back on the machine and hold in the stretched position for 20 seconds. That counts as 1 set so perform it 3 times.
Here is a video:
[youtube=https://www.youtube.com/watch?v=M1cpOdg7-A8]
That concluded today’s workout.
Train hard!
Mark
