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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


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