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11/29/2013 1:39:03 PM - Mark Dugdale
Turkey Day Legs

This workout was performed the morning of Thanksgiving. What better way to kick off the holiday than with some leg training! This was my secondary leg workout for the week and I wanted to play around with some new tools from Elitefts. What is listed below does not encompass all the exercises and sets performed because setting up some of the bands, chains, etc. took a little trial and error. Sometimes I use a secondary workout to try out new ideas. If I find something that feels great then I may use it on a primary workout day.
As a disclaimer, my coach John Meadows is compensated by me for programing all my workouts. This being a secondary workout I deviated to test some of the aforementioned equipment.

Here is what the workout looked like on Turkey Day…

Banded Lying Leg Curls

I really wanted to hook up some chains on this exercise. I tried hooking them up off the arm that you curl a couple different of ways, but the chains kept getting caught up and/or slamming into the machine. I finally settled on some bands that we strapped to the curl arm and an adjacent abdominal station and performed the following:

Set 1 x 10 reps with 30lbs + bands
Set 2 x 10 reps with 40lbs + bands
Set 3 x 10 reps with 50lbs + bands
Set 4 x 10 reps with 50lbs + bands

Bands can be found here: EFS Pro Mini Resistance Band

Leg Adductor Machine

Set 1 x 15 reps with 170lbs
Set 2 x 12 reps with 190lbs
Set 3 x 10 reps with 210lbs
Set 4 x 10 reps with 220lbs

Belt Squats

I just received a Spud Squat Belt from Elitefts and was trying to find the best way to use it. This works great with actual belt squat machines, but my gym doesn’t have one. I first tried hooking this up via a chain to the end of a barbell that was ground mounted on one end. I set it up between two Reebok Step Benches, but the movement was off and difficult to get into. After several attempts, I tried simply hooking it to a dumbbell between the legs and even without the steps this worked great.

Set 1 x 50 reps with 70lbs
Set 2 x 25 reps with 120lbs
Set 3 x 10 reps with 150lbs
*Now that I found what works well with the Spud Squat Belt I will be better prepared next time around

The belt I used can be found here: Spud Inc. Squat Belt

Occluded Leg Extensions

Decided to throw in some blood flow restricted leg extensions to finish things off today. I used the following Elitefts knee wraps, but wrapped them around my upper thigh: EFS Normal Knee Wrap I performed 15 reps with 100lbs, waited 30-seconds, performed another 15 reps with the same weight, and so on until I have done four rounds of 15 reps. The early sets are fairly easy, but by the fourth they burn like hell and the I counted this as one set.

That concluded this secondary workout today.

Gobble, gobble,
Mark Dugdale

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