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1/14/2014 5:57:33 PM - Mark Dugdale
Leg Destruction 1.13.14

Week 9 begins with a really fun leg workout. As mentioned in previous training logs John Meadows programs my workouts. John said that he did this one last September. While I was competing in the Olympia in Las Vegas, John was also in town and met up with Ben Pakulski. I’m guessing this testosterone, and maybe a tiny bit of ego, was flowing because this workout seriously kicked my ass. Cardiovascular-wise this ranked as one of the most difficult and left me oxygen deprived and nearly nauseous.

If you plan to give this a try, put your big-boy pants on.

Here is the workout…



Unilateral Seated Leg Curls

As I’ve mentioned before I hate the only seated leg curl at my gym, but I did it anyway. Legs are unilateral, so weight listed is for one leg.

Set 1 x 15 reps with 50lbs (warm-up)
Set 2 x 15 reps with 60lbs (warm-up)
Set 3 x 15 reps with 60lbs (warm-up)
Set 4 x 12 reps with 70lbs (working set)
Set 5 x 10 reps with 80lbs
Set 6 x 8 reps with 85lbs
Set 7 x 8 reps with 85lbs, drop to 65lbs x 8 reps + 6 partner assisted forced reps +20 partials out of the stretched position.

*Nothing special here until the fourth working set and then it was every intensity technique thrown into one massive set…drop set, forced reps and partials. Hamstrings were blown up!

Squats

Set 1 x 12 reps with 135lbs (warm-up)
Set 2 x 10 reps with 185lbs (warm-up)
Set 3 x 10 reps with 225lbs (warm-up)
Set 4 x 6 reps with 225lbs + 2 chains each side (warm-up)
Set 5 x 6 reps with 225lbs + 4 chains each side (warm-up)
Set 6 x 6 reps with 275lbs + 4 chains each side (working set)
Set 7 x 12 reps with 315lbs + 4 chains each side (challenge set)

*After some higher rep warm-ups, move to sets of 6 reps. Work your way up to a tough weight and then do a challenge set for as many reps as you can get.

I love this for attaching chains: EZ Squat - Bench Strap Loader (Pair)

Chains weigh 20lbs each, but some of the links rest on the floor. With the eight chains I added to 315lbs I’m guessing it was around 415lbs+ at the top. I like them because my lower back tends to tweak out of the hole and this helps unload the weight in this position. These are the type of chains I used: Pair of 5/8 Chains

Front Squat, Back Squat, Dumbbell Squat Giant Set

This was serious cardio overload. After the previous challenge set on squats this kicked my ass. Here is what I did…

225lbs x 12 reps front squats

Roughly 10-second break

225lbs x 12 reps back squats

Roughly 15-second break

80lb x 8 reps dumbbell squats



Leg Press

Set 1 x 20 reps with four 45lb plates each side
Set 2 x 20 reps with six 45lb plates each side
Set 3 x 20 reps with eight 45lb plates each side
Set 4 x 20 reps with nine 45lbs plates each side
*Just standard leg presses for higher reps, going up in weight each set.

Leg Extensions

There wasn’t much left in the tank at this point, but one more exercise to finish the workout off. Sets of 10 with a 2-second hold in the flexed position on every rep of every set.

Set 1 x 10 reps with 175lbs
Set 2 x 10 reps with 190lbs
Set 3 x 10 reps with 205lbs

That concluded this leg workout!




Train to win,
Mark Dugdale


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