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5/10/2014 3:20:01 PM - Mark Dugdale
Last Pre-contest Leg Workout 5.10.14

Today I am 6 days out from competing in the BodyPower 212 Pro in Birmingham, UK. This was my last workout dedicated exclusively to legs. I was told in Slovakia that I could be sharper, so sharper I plan to be in England. At this point I’m not going to gain muscle being depleted and severely calorie restricted, so the idea was to pump the muscle and not focus so much on moving heavy weight and risking injury.

Here is what the workout included…



Lying Leg Curl Superset w/Dumbbell Stiff Legs

I did a couple sets of 15 reps on leg curls to warm up and then did the following for 3 sets:

Leg curl x 10 reps w/Dumbbell stiff-leg x 10 reps

*I focused on controlled reps and deliberately contracting the muscle with constant tension. On the dumbbell stiff legs I placed my toes on 2.5lb plates to facilitate a greater stretch.



Hip Thrusters

This was only my second time attempting to do this exercise so my form might not be worthy of emulating. The idea is to place the barbell along your upper pelvis/hips area and driving with the glutes. Use a pad so the bar doesn’t dig into you and drive through the heels, flexing the glutes and hamstrings at the top.

I did 3 sets of 10 reps each



Vastus Lateralis Focused Hacks

Use very light weight, place feet low on the platform, toes pointed out, roll onto the balls of your feet as you go down while under control and try not to pause/lock-out at the top.

I did 3 sets of 30 reps each…these burn!



Machine Leg Press

Nothing fancy here. I used a slightly wider stance and sunk deep into the movement.

I did 3 sets of 12 reps each using constant tension

Occluded Leg Extensions

I couldn’t end the workout without a set of occluded extensions! As usual wrap the upper thigh area and perform 4 sets of 15 reps with 30 second rest breaks, but do not remove the wraps until all 4 rounds are completed.



That concluded today’s leg workout!

Occluded Extensions 5.10.14




Train to win,
Mark Dugdale


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