The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland. I trained with my buddy 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 8 reps with 140lbs
Set 8 x 8 (forced) reps with 155lbs -> drop to 95lbs x 6 reps (failure) -> drop to 50lbs x 16 reps (failure)
*Last week we did dead-stop reps going down to as little as 4 reps. Today we maintained reps at 8 and went up in weight until we needed assistance (forced reps). At that point I cut the weight and went to failure two more times.
Goblet Squats
Set 1 x 10 reps with 55lbs
Set 2 x 10 reps with 70lbs
Set 3 x 10 reps with 85lbs
Set 4 x 10 reps with 100lbs
Set 5 x 10 reps with 120lbs
Set 6 x 8 reps with 140lbs
*The key here is to elevate your heels and use a somewhat narrow, shoulder-width foot stance. We worked our way up in weight doing sets of 10 reps until we failed to get 10. I like this exercise because it allows me to keep my spine aligned in such a manner than it doesn’t mess up my lower back.
Here is a video:
[youtube=https://www.youtube.com/watch?v=x4QNUaF6WVA]
Reverse Banded Hack Squats
I used this band: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 10 reps with 1 plate/side
Set 2 x 10 reps with 2 plates/side
Set 3 x 10 reps with 3 plates/side
Set 4 x 10 reps with 4 plates/side
Set 5 x 10 reps with 4 plates/side
Set 6 x 10 reps with 4 plates/side -> drop to 3 plates/side x 6 reps -> drop to 2 plates/side x 6 reps
*The key here is to use a high/wide foot placement. We crushed the quads on the goblet squats so now let’s hit more hamstring and glute. Go up in weight until you get to a tough set of 10 reps and do it 3 times ending with a drop set.
Stiff-Legged Deads
3 sets of 7 reps with 60lbs
*The stretch on these felt great. Remember to elevate your toes slightly. I don’t go heavy due to my lower back, so adjust the weight per your ability. Just remember that the stretch and controlling the rep tempo is most important.
That concluded this leg workout.
Train hard!
Mark
