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12/7/2013 5:12:47 PM - Mark Dugdale
Mini-Secondary Leg Workout 12.6.13

The flu knocked me off my schedule by one day. Normally I would do a secondary chest and shoulder workout on Friday, but since I just performed my primary chest workout on Wednesday I felt it was too soon to hit it again and opted for legs at 6am. With less than an hour and no training partner I decided to pump up the volume a little and go at a very quick pace.

Disclaimer: I am working with John Meadows and compensate him for programing my workouts. Since my schedule was off this week I made up own mini-secondary leg workout today.

Here’s what the workout looked like…



Standing Single Leg Curls w/Chains

Set 1 x 15 reps with 25lb plate (warm-up)
Set 2 x 15 reps with 25lb plate + 1 chain (warm-up)
Sets 3 thru 8 x 10 reps with 25lb plate + 2 chains (6 working sets each leg)
*I wanted to force a good contraction so I decided to use chains this morning. Since I was training alone I kept the pace up and literally went from one leg to the other and back non-stop until I completed six sets of 10 reps on each leg. Pump ensued!

Leg Adductor Superset w/Leg Abductor

Set 1 x 15 reps with 170lbs on adductor machine

Superset with…

Set 1 x 15 reps with 170lbs on abductor machine

Sets 2 thru 5 x 10 reps with 210lbs (4 working sets)
*Supersetting/alternating between the adductor and abductor machines, essentially non-stop.

Banded Leg Extensions

Set 1 x 15 reps with 85lbs + band (warm-up)
Sets 2 thru 7 x 10 reps with 130lbs + band (6 working sets)
*I performed these with a split second hold in the contracted position and sat upright to hit lower quad. I used bands to train explosively. I performed these 6 sets in clusters of 2…meaning I did one set of 10, stayed in the machine and waited 30 seconds, hammered out another 10 reps, then got off and drank some Plazma and waited maybe 60-90 seconds before sitting back down for two more rounds. Essentially two quick sets and then a small break, two more, small break and final two sets. Quads were blown up.

Front Squats

Set 1 x 10 reps with 135lbs (feeder set)
Set 2 x 10 reps with 185lbs (feeder set)
Sets 3 thru 7 x 5 reps each with 225lbs (5 working sets of 5 reps)
*I blasted through these pretty quick with only 60 second breaks between sets

That was it for my early AM mini-secondary leg workout. I knocked this out in about 45 minutes and then stretched quads and hamstrings good for another 5 minutes.




Until next time,
Mark Dugdale


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