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5/26/2014 5:24:30 PM - Mark Dugdale
Legs 5.24.14

This leg workout was my first in two weeks. I trained legs one week out from the BodyPower Pro 212 held in the UK, which was exactly two week prior to this workout. Having flown to Europe and back twice in the past 3 weeks for competitions I wasn’t looking to do anything to crazy…at least not from a weight standpoint. Normally John Meadows asks me to take a week or two off from the gym post-contest, but I’m too stubborn to stay away. I try to keep volume a bit higher and weight lighter to avoid injury. Here is what the workout included…



Decline Dumbbell Leg Curls

This exercise is performed lying face down on a decline bench with your chest on the elevated most portion of the bench. Have your partner place a dumbbell between your feet, pointing your toes and squeezing your thighs to hold onto the dumbbell while curling it up. Keep your hips firmly planted into the bench to keep the lower back out of the movement.

Set 1 x 15 reps with 20lbs (warm-up)
Set 2 x 15 reps with 25lbs (warm-up)
Set 3 x 12 reps with 30lbs (warm-up)
Set 4 x 10 reps with 35lbs
Set 5 x 8 reps with 35lbs
Set 6 x 7 reps with 35lbs
Set 7 x 3 reps with 35lbs + 20-second isohold with knees at 90 degrees after third rep

Leg Press

Set 1 x 20 reps with 3 plates/side (warm-up)
Set 2 x 15 reps with 4 plates/side (warm-up)
Set 3 x 10 reps with 5 plates/side (warm-up)
Set 4 x 10 reps with 6 plates/side
Set 5 x 10 reps with 7 plates/side
Sets 6 & 7 x 10 reps with 8 plates/side

*Don’t lock out on these. Keep constant tension on the quads and pump them out in a controlled manner.

Platz-Style Hacks

John Meadows was introduced to these by Tom Platz and they’ve become one of my favorite movements. I have a video on my YouTube channel if you need a refresher. Essentially you use very light weight and place your feet very low on the platform, toes pointed out and heels touching. As you go down you actually roll up onto your toes, knees flaring out and come back up without locking out. These nail the quads when performed correctly, but it takes some practice.

Sets 1 thru 4 x 20 reps with 25lb plate on each side

Walking Lunges w/Chains

I simply threw a chain across my shoulders and did walking lunges in a controlled manner across the gym. Ensure you get at least 12 steps with each leg…24 total steps.
Sets 1 thru 3 x 12 steps each leg with one chain

Here is the chain I used: elitefts™ Pair of 5/8 Chains

Occluded Extension Leg Curl Superset

I really wanted to do occlusion work as it’s my favorite way to really blow up the quads. I decided to do them with a twist and superset leg extension with leg curls. Remember that this includes wrapping the upper thigh with knee wraps, but not super-tight, and keeping the wraps on until all 4 rounds are completed.

15 reps with 100lbs on leg extensions -> move directly to leg curls for 15 reps with 60lbs*

*Go right back to leg extensions after leg curls and repeat the superset for 4 rounds of 15 reps each exercise. This was brutal, but fun!

Cable Pull-Through Stiff-Legged Deads

Facing away from the weight stack with a handle attached to the lower pulley, pull the handle between your legs and flex the hamstrings and glutes at the top.

Sets 1 thru 3 x 10 reps with 170lbs

That concluded this leg workout!




Train hard,
Mark Dugdale


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