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3/10/2014 1:00:17 PM - Mark Dugdale
Legs 3.7.14

This workout was a slight departure from the norm in terms of training techniques, but don’t let the lighter weight deceive you…this workout destroyed my legs. Here is what this week of John Meadows Executioner Program looked like…



Standing Leg Curls

Our gym does have a true standing leg curl, but it does have a semi-prone, unilateral, Hammer Strength leg curl which I used.

Set 1 x 15 reps with 25lbs (warm-up)
Set 2 x 15 reps with 35lbs (warm-up)
Set 3 x 10 reps with 50lbs (warm-up)
Sets 4 thru 7 x 10 reps with 75lbs

*Use perfect form and flex hard in the contracted position before lowering under control.

Stiff-Legged Deads

Set 1 x 10 reps with 95lbs
Set 2 x 10 reps with 145lbs
Set 3 x 10 reps with 195lbs
Set 4 x 10 reps with 245lbs

*Use full range reps, stretching the hamstrings a little more on each set and coming all the way up and flexing the glutes hard at the top.

Leg Press

This was a new technique for me on leg press designed to hit the vastus lateralis (quad sweep), and it worked quite well. The idea is to place your heels a few inches apart about mid-platform with your toes pointed slightly out. Perform nice, full range reps and when you lock out actually dorsiflex your foot (pull toes off plate) on each rep. I used 45lb plates on this as I worked my way up.

Set 1 x 20 reps with 1 plate
Set 2 x 20 reps with 2 plates
Set 3 x 20 reps with 3 plates
Set 4 x 20 reps with 4 plates
Set 5 x 20 reps with 5 plates
Set 6 x 20 reps with 6 plates + 10-second iso-hold about ¼ of the way down from lock-out.

*On your last set do a 10-second iso-hold with your training partner adding resistance after performing the 20th rep.

Hack Squats

Sets 1 thru 6 x 10 reps with two 45lb plates

*I placed my feet about shoulder width apart and toes slightly pointed outward. The big idea here is to alternate back-and-forth with your training partner for all 6 sets of 10 reps…so rest breaks are less than 45 seconds. Christina showed up with the camera to film one of the six sets.



Leg Extensions

At this point my quads were pretty wrecked, but we had one more exercise to tackle.

Set 1 x 12 reps with 200lbs w/1-second hold in the contracted position of each rep.
Set 2 x 15 reps with 215lbs + 5 forced reps + 10-second iso-hold
Set 3 x 15 reps with 215lbs + 5 forced reps + 10-second iso-hold

That concluded this leg workout, but I am still doing second workout later in the day which I call a Metabolic Pump Complex that was designed by Christian Thibaudeau. Here is a video of one complex which is performed 4 times...




Train hard,
Mark Dugdale


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