The following details my leg workout from Saturday morning at Kirkland Golds Gym. I trained alone. Here is the workout...
Seated Leg Curls
I used a unilateral Life Fitness leg curl machine so weight listed is per each leg - FYI.
Set 1 x 12 reps with 50lbs
Set 2 x 10 reps with 60lbs
Set 3 x 8 reps with 70lbs
Set 4 x 6 reps with 80lbs
Set 5 x 6 reps with 90lbs
Set 6 x 6 reps with 100lbs
Set 7 x 6 reps (failure) with 110lbs -> drop to 60lbs x 20 reps (failure)
*Work your way up in weight doing sets of 6 after a couple warm-ups. Once you fail to get 6 reps add a drop and challenge yourself to get as many reps as possible.
Dr. John Rusin Goblet Squat Challenge
John’s been preaching that a good test of strength is the ability to get 25 reps on goblet squats using 50% of your bodyweight. I had been avoiding this challenge, but decided today was the day.
Set 1 x 20 reps with bodyweight (warm-up)
Set 2 x 12 reps with 75lbs (warm-up)
Set 3 x 8 reps with 90lbs (warm-up)
Set 4 x 25 reps with 110lbs (challenge set)
*The key here is to perform as many warm up sets as needed working up to your challenge set weight. I’m weighing about 215 presently, but used a 110lb dumbbell. The goal is 25 reps.
Here is a video:
[youtube=https://www.youtube.com/watch?v=fLp7vdu9AQg]
Banded Deadstop Leg Press
I used two of these: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 10 reps with 3 plates/side
Set 2 x 10 reps with 4 plates/side
Set 3 x 10 reps with 5 plates/side
Set 4 x 10 reps with 6 plates/side
Set 5 x 10 reps with 7 plates/side
Set 6 x 10 reps with 8 plates/side
*The key here is to go down under control until you bottom out. Pause for a split second and then drive the weight up.
Stiff Legged Deadlifts
Set 1 x 7 reps with 85lbs
Set 2 x 7 reps with 85lbs
*Just two sets of 7 reps with a moderate weight. Elevate your toes to get a better stretch.
That concluded this leg workout.
Train hard!
Mark
