The following details my leg workout from Saturday morning at Kirkland Golds Gym. I trained solo and here is what I did...
Seated Leg Curl
Set 1 x 10 reps with 40lbs
Set 2 x 10 reps with 50lbs
Set 3 x 10 reps with 60lbs
Set 4 x 8 reps with 70lbs
Set 5 x 8 reps with 80lbs
Set 6 x 6 reps with 90lbs
Set 7 x 6 reps with 100lbs -> drop to 80lbs x 6 reps -> drop to 60lbs x 13 reps (failure) + 20 second isohold
*Work your way up in weight getting in plenty of set. Focus on holding the contraction for a split second, slowing down the tempo on the eccentric and performing the concentric as explosively as possible. Finish with two drops and an isohold.
Hack Squat 1.5’s
I used this band to reverse band the machine: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 10 (1.5) reps with 1 plate/side
Set 2 x 10 (1.5) reps with 2 plates/side
Set 3 x 8 (1.5) reps with 3 plates/side
Set 4 x 6 (1.5) reps with 4 plates/side
Set 5 x 6 (1.5) reps with 4 plates + 25lbs/side
Set 6 x 6 (1.5) reps with 5 plates/side
*The idea here is to do one and one-half reps per each rep count. Meaning, go down, come half way up, go back down and come all the way up. That counts as 1 rep. The goal is to create a lot of time under tension. This will destroy your quads by the last set. Be sure to perform very slow, controlled reps.
Leg Press
Set 1 x 10 reps with 3 plates
Set 2 x 10 reps with 5 plates
Set 3 x 10 reps with 6 plates
Set 4 x 10 reps with 7 plates
Set 5 x 10 reps with 8 plates
Set 6 x 8 reps with 8 plates
Set 7 x 6 reps with 8 plates
Set 8 x 4 reps with 8 plates
*Last week we utilized a very narrow, low foot placement to crush the vastus medialis. Having just done hack squats, today we switch to a wide foot placement. Allow your knees to track outside you torso and bring the weight down deep without allowing your lower back to come off the pad. I maxed out with 8 plates, but continued doing sets with it until I failed to get 6 reps.
Cable Pull-Throughs
Set 1 x 8 reps with 160lbs
Set 2 x 8 reps with 175lbs
Set 3 x 8 reps with 190lbs
*Stand facing away from with weight stack with a D handle attached to the lower cable pulley. Grab the handle, hinging at your waist and allowing your hips to go back as you focus on a good stretch at the bottom. Maintain a flat lower back throughout the movement.
That concluded this leg workout.
Train hard!
Mark
