The following details my leg and abdominal workout from this past Wednesday night at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows, with a few slight modifications. I trained alongside my bride and here is the workout…
Lying Leg Curls
I performed about 3 warm-up sets before starting the following – FYI.
Set 1 x 8 reps with 95lbs
Set 2 x 8 reps with 95lbs
Set 3 x 8 reps with 95lbs
Set 4 x 8 reps with 95lbs
*The key here is to have your training partner add eccentric resistance. I used a lighter weight and once I held the contraction for a split second Christina would force the weight down while I resisted the negative.
Leg Press
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
Work up in weight doing sets of 10 until you struggle to get all 10 reps with the following foot placement:
[youtube=https://www.youtube.com/watch?v=M4f-cR7t1qU]
Now move your feet to your strongest position and do 2 more sets adding weight and dropping the reps to 8.
Set 7 x 8 reps with 8 plates/side
Set 8 x 8 reps with 9 plates/side
*I counted this as 5 working sets – 3 with the quad sweep focused foot placement and 2 with standard foot placement.
Cambered Bar Squats
I used a bar similar to this: https://www.elitefts.com/rackable-cambered-squat-bar.html.
Set 1 x 10 reps with 135lbs
Set 2 x 10 reps with 135lbs
Set 3 x 10 reps with 135lbs
Set 4 x 10 reps with 135lbs
*I can’t do conventional squats due to my lower back issues. I opted for these and paused each rep for a 1 second count at the bottom before driving up as explosively as possible. I took 60 rest breaks. As always adjust weight as per your ability.
Walking Lunges
I did these in exchange for hyperextensions/glute-ham-raises as per John’s program because last week they seriously messed with my lower back – FYI.
Set 1 x 12 steps/leg with bodyweight only
Set 2 x 12 steps/leg with bodyweight only
Set 3 x 12 steps/leg with bodyweight only
*Take long strides and pause for a split second with your trailing knee gently touching the ground on each lunge.
Abdominal Superset: Hanging Leg Raises & Rope Crunches
Hanging Leg Raises x 10 reps
Immediately followed by…
Rope Crunches x 10 reps with 160lbs
*I like to hold the contracted position on each exercise for a split second on each rep. Perform this superset for 4 rounds.
That concluded this leg and abdominal workout. I plan to change up which body parts fall on each day of the week again, so this coming Saturday will be legs again!
Train hard!
Mark
