Most Recent Logs Coaches LogsBob YoungsDave TateHarry SelkowJL HoldsworthJosh BryantJustin HarrisMarc BartleyMark WattsMatt RhodesPowerlifting LogsBrian SchwabChris JanekDave KirschenHannah JohnsonJeremy FreyJo JordanJoey SmithJulia LadewskiMarshall JohnsonMolly EdwardsShane ChurchSteve GogginsTed ToalstonRaw Powerlifting LogsBrandon SmitleyCasey WilliamsChris DuffinJennifer PetrosinoMeana FrancoMickey BelainehScott YardYessica MartinezVincent DizenzoBodybuilding LogsAmit SapirMark DugdaleShelby StarnesStrongman LogsAmy WattlesAndy DeckChase KarnesClint DardenRetired LogsAngry CoachAJ RobertsAl CaslowAdam DriggersAno TurtiainenBen BrandBrian CarrollChad AichsChad Wesley SmithCharles BaileyChris JenkinsChris Ox MasonChad WalkerClint SmithDonnie ThompsonJack AssJani MurtomakiJim HoskinsonJim WendlerJason PeggJohn BottJosh McMillanKarl TillmanKenny PattersonKristen YuknessLance MosleyMatt KroczaleskiMatt SmithMick ManleyMike JohnstonMike RuggieraPaul ChildressSam ByrdScott CartwrightSteve MacDonaldSteve PulcinellaThe Unlikely PowerlifterTravis MashTravis RogersZane Geeting
10/20/2014 5:30:54 PM - Mark Dugdale
Leg Day! 10.18.14

Here was this past Saturday’s leg workout. I avoided squats since I am exactly a week out from the Europa Phoenix and didn’t want to risk dealing with a tweaked lower back all week. I’m really proud of my bride, she got up early to train with me at 7am, drank a serving of Plazma and powered through the workout. Here is what it included:

Bulgarian Split Squats

Set 1 x 10 reps with bodyweight only (warm-up)
Set 2 x 10 reps with bodyweight only (warm-up)
Set 3 x 10 reps with 25lb dumbbell
Set 4 x 10 reps with 45lb dumbbell
Set 5 x 10 reps with 65lb dumbbell
Set 6 x 10 reps with 85lb dumbbell
Set 7 x 8 reps with 85lbs, 8 reps with 65lbs, 8 reps with 45lbs, 8 reps with 25lbs.

*Set 7 is a massive drop set. Do 8 reps and then hold in the bottom position for an 8-second count, drop the weight and continue with 8 reps and 8-second isoholds.

Adductor Machine

Set 1 x 15 reps with 160lbs
Set 2 x 15 reps with 190lbs
Set 3 x 15 reps with 220lbs
Set 4 x 15 reps with 250lbs

Leg Press

Set 1 x 15 reps with 3 plates each side
Set 2 x 10 reps with 4 plates each side
Set 3 x 10 reps with 5 plates each side
Set 4 x 10 reps with 6 plates each side
Set 5 x 10 reps with 7 plates each side
Set 6 x 10 reps with 8 plates each side

*I left the weight on as I planned to come back to this exercise.

Backwards Prowler Push

Use this type of Prowler and push the drive pad with your lower back: Prowler: Front Load Prowler® with Drive Pad

Sets 1 thru 6 x 25 yards with 200lbs added

*These were brutal. I did the first 4 rounds with about 90 second rest periods and then did the last two with 10 second rest periods.

Leg Press

Set 1 x 8 reps with 8 plates per side
Set 3 x 8 reps with 9 plates per side
Set 4 x 8 reps with 10 plates per side

*These actually feel awesome coming back to them after a massive quad pump from the Backwards Prowler Push.

Lying Leg Curls

Set 1 x 10 reps with 125lbs
Set 2 x 10 reps with 130lbs
Set 3 x 10 reps with 140lbs
Set 4 x 10 reps with 145lbs -> drop to 95lbs x 10 reps -> drop to 65lbs x 10 reps

*I knocked out three sets of 10 while going up in weight and then finished it off with a massive drop set.

Leg Extensions

Set 1 x 10 reps with 180lbs
Set 2 x 10 reps with 200lbs
Set 3 x 10 reps with 220lbs -> drop to 160lbs x 10 reps -> drop to 110lbs x 10 reps

*I only did two sets of 10 before adding the drop set.

Glute/Hamstring Focused Hyperextensions

Sets 1 & 2 x 5 reps with 45 and 25lb plate -> drop to 25lb plate x 5 reps -> drop to bodyweight only x 10 reps

*I almost round my lower back and do not come up all the way. I try to keep my spinal erectors out of this exercise by flexing my glutes and hamstrings the entire time.

That concluded today’s leg workout!

Train hard,
Mark Dugdale

Email This Training Log To A Friend

Now it's easier than ever to share, Click Here to email this Question to a friend.

Link To This Training Log

We are not
1998-2013 EliteFTS, INC. 138 Maple Street, London, Ohio 43140. All Rights Reserved