As mentioned in my previous training log, my family and I went on a vacation last week. We spent three days near Mount Rainier in which we did a 10 mile hike to Summerland and Panhandle Gap. Seriously beautiful area, but an exhausting day for a bodybuilder, ha! Here are a few pics…
We then headed to Lake Chelan, stopping for a short 2 mile hike to Boulder Cave…a 400 foot long cave home to Western Big Eared Bats.
We stayed in the Manson area of Chelan for four days, so I was able to train at a friend’s gym (True Fitness) a couple days. The following details my leg workout.
5-4-3 Unilateral Precor Leg Curls
This was a pretty good piece of equipment. You train one leg at a time and are in a semi-prone position.
Set 1 x 15 reps with 25lbs (warm-up)
Set 2 x 15 reps with 35lbs (warm-up)
Set 3 x 5-4-3’s with 50lbs
Set 4 x 5-4-3’s with 50lbs
Set 5 x 5-4-3’s with 50lbs
*5-4-3’s are performed by holding the weight in the contracted positon for 5 seconds, then performing 5 full range reps, stopping in the contracted position for a 4 second hold, then 4 full range reps, stopping in the contracted position for a 3 second hold, then 3 full range reps.
Lying Dumbbell Leg Curls
I used a decline utility bench for this exercise.
Set 1 x 10 reps with 20lbs
Set 2 x 10 reps with 20lbs
Set 3 x 10 reps with 20lbs
*My hamstrings we smoked so I didn’t go very heavy to ensure perfect form.
Precor Glute Machine
Set 1 x 15 reps with 60lbs (warm-up)
Set 2 x 12 reps with 110lbs
Set 3 x 10 reps with 120lbs
Set 4 x 8 reps with 130lbs
Set 5 x 6 reps with 140lbs
Ground Base Squats
I packed my E-series Core Blaster from home for this exercise. It is super economical and portable for doing single arm barbell rows, Meadow rows and ground base squats. It is available here: https://www.elitefts.com/eliteftstm-e-series-core-blaster.html.
Set 1 x 20 reps with 25lbs added
Set 2 x 20 reps with 50lbs added
Set 3 x 15 reps with 75lbs added
Set 4 x 10 reps with 100lbs added
Set 5 x 10 reps with 100lbs added
Set 6 x 10 reps with 100lbs added
Leg Extension to Leg Press Superset
Leg Extensions x 8 reps with 200lbs
Immediately followed by…
Leg Press x 10 reps with 7 plates
*Perform the extensions super-slow using a 4 second concentric and 4 second eccentric movement. Perform the superset for a total of 4 rounds, or 8 total working sets.
Cable Pull-Throughs
Set 1 x 8 reps with 180lbs
Set 2 x 8 reps with 190lbs
Set 3 x 8 reps with 200lbs
*Face away from the weight stack, hinge at the waist, and pull the handle attached to the lower pulley through your legs. Focus on the stretch at the bottom while keeping your back flat.
That concluded this leg workout.
We moved on to the town of Winthrop for a couple days before heading home and surprised our girls with a hot air balloon ride.
Train hard...even when on vacation!
Mark