The following details my leg workout from this past Saturday morning at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows, but I made a few modifications while training alongside my bride. Here is the workout…
Seated Leg Curls
I used a unilateral leg curl so the weight listed is per each leg - FYI.
Set 1 x 12 reps with 40lbs
Set 2 x 12 reps with 50lbs
Set 3 x 12 reps with 60lbs
Set 4 x 12 reps with 70lbs
Set 5 x 12 reps with 80lbs
*The key here is to rest-pause every rep on all sets just like last week. So extend your leg out, pause in the stretched position and then curl the weight. Remember to hold the contraction for a split second and flex as hard as possible. Go up in weight until your form is compromised, but do 12 reps instead of last week’s 10 and the previous week’s 8. This is another form of progression without increasing the weight. I barely got all 12 reps with 80lbs, so I didn’t proceed with another set with 90lbs.
Banded Decline Lying Leg Curls
The lying leg curl machine was occupied and I didn’t want to wait so I opted for this exercise alternative. I attached the following band around the bottom of the upright of a cage with the other end around my ankles: https://www.elitefts.com/pro-mini-resistance-band.html.
Set 1 x 20 reps with band using partner assisted eccentric overload
*Just one set here where I had Christina force the eccentric (negative) while I resisted after curling the concentric on my own.
Lying Leg Curl
This machine opened up so I did one set here as well.
Set 1 x 20 reps with 50lbs using partner assisted eccentric overload
*Just one set for a total of 20 reps. Christina forced the weight down for the first 10 reps while I resisted and then I simply pumped out the remaining 10 reps.
Reverse Banded Hack Squats
John called for barbell squats here, but reverse banded hacks are easier on my lower back. I tried to use a heavier weight than I did the last two workouts.
Set 1 x 8 reps with 2 plates/side
Set 2 x 8 reps with 3 plates/side
Set 3 x 8 reps with 4 plates
Set 4 x 8 reps with 5 plates/side
Set 5 x 8 reps with 5 plates + 25lbs/side
Set 6 x 8 reps with 6 plates/side
*The key here is to work your way up in weight until you get to a really tough set of 8. Focus on controlling the descent. I was able to increase pounds on my final set by 40lbs over last week.
Leg Press
I opted for leg press vs hack squats as John prescribed because I already did hacks instead of barbell squats - FYI.
Set 1 x 8 reps with 3 plates/side
Set 2 x 8 reps with 5 plates/side
Set 3 x 8 reps with 7 plates/side
Set 4 x 8 reps with 9 plates/side -> drop to 7 plates x 8 reps -> drop to 5 plates x 8 reps -> drop to 4 plates x 8 reps
*Today we did sets of 8 reps on leg press. Start out a little light and then progress up in weight on each set that follows. On your 4th and final set do 8 reps and then hold the weight in the contracted position (knees slightly bent) for a 5 second count. Immediately drop back down through the same weight you used going up doing 8 reps and one 5 second isohold with each drop. Brutal!
That concluded the leg portion of this workout, but I also did the following…
Hanging Leg Raises
4 sets of 12 reps
*Hold the contraction for a 1 second count at the top on each rep.
Standing Calve Raises
1 set as follows:
10 reps with 165lbs -> 10 second isohold in the contracted position -> 10 reps with 165lbs -> 10 second isohold in the contracted position -> 10 reps with 165lbs -> 10 second isohold in the contracted position
Horizontal Calve Press
1 set as follows:
10 reps with 300lbs -> 10 second isohold in the contracted position -> 10 reps with 300lbs -> 10 second isohold in the contracted position -> 10 reps with 300lbs -> 10 second isohold in the contracted position
Standing Calve Raises
Yes, back to standing for one more round!
1 set as follows:
10 reps with 165lbs -> 10 second isohold in the contracted position -> 10 reps with 165lbs -> 10 second isohold in the contracted position -> 10 reps with 165lbs -> 10 second isohold in the contracted position
That concluded today's workout.
Train hard!
Mark
