The following details my leg workout from Saturday morning at Eastside Gym in Redmond. I trained solo and here is what I did...
Lying Leg Curl
Set 1 x 12 reps with 65lbs (warm-up)
Set 2 x 6 reps (single leg - alternating) + 10 reps (both legs together) with 50lbs
Set 3 x 6 reps (single leg - alternating) + 10 reps (both legs together) with 60lbs
Set 4 x 6 reps (single leg - alternating) + 10 reps (both legs together) with 70lbs
Set 5 x 6 reps (single leg - alternating) + 14 reps (failure w/both legs together) with 80lbs
*After a warm-up set start doing reps with one leg at a time. Alternate back-and-forth until you get achieve 6 reps with each leg. Finish the set by performing another 10 reps with both legs at the same time; pumping the reps non-stop. On your final set go to complete muscle failure.
Narrow Stance Leg Press
I performed several warm-up sets before starting my working sets - FYI.
Set 1 x 15 reps with 4 plates
Set 2 x 15 reps with 4 plates
Set 3 x 15 reps with 4 plates
Set 4 x 15 reps with 4 plates
Set 5 x 15 reps with 4 plates
*The key here is to utilize a very narrow, low foot placement to crush the vastus medialis. Note: See above picture. I placed my feet so low that my heels slightly came off the pressing platform at the bottom. As such, it is imperative that you use light weight to avoid injury. Pump these reps non-stop for continuous tension and by the 5th set the pump and burn will be intense.
Goblet Squats
Set 1 x 8 reps with 110lbs
Set 2 x 8 reps with 110lbs
Set 3 x 8 reps with 110lbs
Set 4 x 8 reps with 110lbs
*Today I used a slightly wider than shoulder width and flat foot placement. I’m normally going narrow with heels elevated to target the quads, but the last exercise took care of blowing up my quads. Sink down deep at the bottom and drive up through your heels.
Dumbbell Stiff-Legged Deads
Set 1 x 7 reps with 80lbs
Set 2 x 7 reps with 80lbs
Set 3 x 7 reps with 80lbs
*The key here is to elevate your toes. Per the video below I used 10lb plates. This will facilitate a better stretch of the hamstrings which is ultimately the goal with this finishing exercise.
Here is a video:
[youtube=https://www.youtube.com/watch?v=bvW_apQaYFY]
That concluded this leg workout.
Train hard!
Mark