With this workout I enter the final week of my 12 week program by my coach, John Meadows. I’m not a Seventh Day Adventist, but my training week always begins with Saturday – my primary leg workout. This is what Christina and I did at Kirkland Gold’s Gym. It was the start of our Valentine’s Day!
Lying Leg Curls
The name of the game on this exercise today is rest-pause!
Set 1 x 10 reps with 65lbs (warm-up)
Set 2 x 10 reps with 80lbs (warm-up)
Set 3 x 10 reps with 95lbs (warm-up)
Set 4 x 10 reps (rest-pause) with 125lbs
Set 5 x 10 reps (rest-pause) with 125lbs
Set 6 x 10 reps (rest-pause) with 125lbs
Set 7 x 8 reps (rest-pause) with 125lbs -> 95lbs x 8 reps -> 65lbs x 8 reps -> 40lbs x failure (alternating)
*Rest pause every rep of every set and finish with a drop-set marathon.
Here is video of the final drop set:
[youtube=https://www.youtube.com/watch?v=lKugdVphHJk]
Leg Press
I used a different leg press than I normally use and the movement was much harder. I normally go up to 9 plates for 10 reps, but topped out at 7 plates. Here is what I did.
Set 1 x 10 reps with 2 plates/side
Set 2 x 10 reps with 3 plates/side
Set 3 x 10 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
*Place your feet wherever is most comfortable and work up in weight doing sets of 10 until you cannot get 10 reps anymore.
One Leg Presses
I used a weight selectorized Life Fitness Seated Leg Press.
Set 1 x 12 reps with 170lbs
Set 2 x 12 reps with 170lbs
Set 3 x 12 reps with 170lbs
Set 4 x 12 reps with 170lbs
*The key here is to perform the eccentric/negative very slow and controlled and rest-pause each rep at the bottom for a half-second. 12 reps should be difficult doing these with perfect form at a slow speed.
Hack Squat
I did these reverse banded to take weight off at the bottom where the most friction is placed on the knees and lower back. This is the band I used:
https://www.elitefts.com/pro-average-resistance-band.html
Set 1 x 12 reps with 2 plates/side
Set 2 x 10 reps with 3 plates/side
Set 3 x 8 reps with 3 plates and 25’s/side
Set 4 x 6 reps with 4 plates/side
*Standard hack squats with a medium stance. Use perfect form.
Cable Pull-Throughs
Set 1 x 12 reps with 150lbs
Set 2 x 12 reps with 150lbs
Set 3 x 12 reps with 150lbs
*Face away from the weight stack and pull the cable between your legs while hinging at the waist. Focus on getting a good stretch today.
That concluded this primary leg workout.
Train hard!
Mark
