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2/4/2014 6:33:48 PM - Mark Dugdale
Legs 2.3.14

I like to start my week out right…with a leg workout! Wrapping up the Honey Badger program by my coach John Meadows. Here is the workout…

Standing Leg Curls

My gym doesn’t have a true standing leg curl machine, but they do have a unilateral leg curl where you kind of hunch over. These were to be performed as dead stops, so rather than hunch over I my back upright so I was able to allow the weight to hit the bottom for a split second on every rep.

Set 1 x 15 reps with 25lb plate (warm-up)
Set 2 x 15 reps with 25lb + 10lb plates (warm-up)
Sets 3 thru 6 x 15 reps (dead stop every rep) with two 25lb plates

*The key here is to rest the weight at the bottom of the movement and then curl it up as explosively as possible. This really blew up my hamstrings by the fourth set of fifteen!

Leg Press Dead Stops

Set 1 x 10 reps with two 45lb plates
Set 2 x 10 reps with three 45lb plates
Set 3 x 10 reps with four 45lb plates
Set 4 x 10 reps with five 45lb plates
Set 5 x 10 reps with six 45lb plates
Set 6 x 10 reps with seven 45lb plates
Set 7 x 10 reps with eight 45lb plates
Set 8 x 10 reps with nine 45lb plates
DROP to seven 45lb plates x 10 reps
DROP to five 45lb plates x 10 reps

*The key here is to set up the stops on the leg press so that the weight can be stopped near the bottom. Don’t go so deep that your lower back comes off the pad as this can cause a lower back injury. Pause each rep at the bottom and on your last set do a double drop set for a total of 30 reps (3 x 10).

Smith Machine Stiff-Leg Deads

As you will see in the video some guy had the other Smith Machine that bottomed out lower. He was doing some goofy ab exercise. I was stuck with one in which the stops didn’t allow it to go near the floor. As such I did these standing on a bench. Not ideal, but it actually really killed my hamstrings and inner thigh by forcing me to squeeze my legs together so I didn’t fall off the bench. I used a light weight but it actually worked better as I focused more on form than simply moving weight.

Sets 1 thru 4 x 12 reps with 135lbs

*The key here is to allow your hips to travel backward as you lower the weight and then push them forward as you come up to the top and flex your hamstrings and glutes hard.

Dumbbell Lunges

I hadn’t done this exercise for probably 6 months. It always seems to lead to some weird groin pull. I decided to give them a shot tonight since they were on the list, but went pretty light in weight.

Sets 1 thru 3 x 12 reps each leg with 40lb dumbbells

*The key here is to do all the lunges on one side and then switch to the other leg. These are like cardio for me, lol!

Smith Machine Squats

One set for as many as you can do. This was hard after every thing else we already performed tonight.

Set 1 x 22 reps with 225lbs

*Lights out!

Bonus Exercise – Occluded Extensions

This was not prescribed on this week of the Honey Badger (sorry, John). Technically the workout was completed after the balls-out set on Smith Squats, but I wanted a little more punishment so I wrapped my upper thigh with knee wraps and did a set of occluded leg extensions.

I used 135lbs and did four rounds of 15 reps with 30 second rest breaks. I’m not sure they qualify as rest breaks because they are the longest, most painful 30 seconds of your life, lol. Keep the wraps on until all four rounds of 15 reps are completed.

That concluded this leg workout!

Train hard,
Mark Dugdale

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