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11/17/2014 1:01:39 PM - Mark Dugdale
Legs 11.15.14

I’ve been holding off on starting John’s next program since Christina and I will be headed to Miami for about a week. We are going to watch NPC Nationals and enjoy some sunshine. Regardless, Saturday is my primary leg workout so my pursuit of new, creative ways to force growth continues. Here is what Christina and I did…

Glute Machine/Butt Blaster

I do this more as a way of warming up my legs.

Sets 1 through 4 x 10 reps with 100lbs

*Hold the contraction for a split second.

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 -> Reverse Banded Hack Squat Superset

I did several warm-up sets on leg press working my way up to a good working weight before I began doing the supersets. Here is exactly what I did.

Set 1 x 20 reps with 3 plates each side
Set 2 x 15 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

Now the fun begins…

Sets 7 through 10 x 10 reps with 9 plates each side (leg press)
Immediately Superset with...
Sets 1 through 4 x 20 reps with 2 plates each side (hack squats)

*Four working supersets of leg press x 10 reps followed by hack squats x 20 reps. I used elitefts™ Pro Strong Resistance Band on the hack squats in a reverse fashion. The hack at my gym (Precor) has pegs in which to run the band around. Regardless of your machine, be sure to set it up reverse if you add a band. Also, on the hacks do not lock-out or go below 90 degrees to keep constant tension on the quads. This isn’t much weight, so make it hurt by using perfect, strict form and constant tension.

Seated Leg Curls -> Barbell Stiff-Legged Deadlift Superset

I used the seated unilateral leg curl so the weight listed is per leg.

Sets 1 through 4 x 10 reps with 80lbs (seated leg curls)
Immediately Superset with…
Sets 1 through 4 x 10 reps with 145lbs (stiff-legged deads)

*Hold the contraction for a split second on the seated leg curls. On the stiff-legged deads come all the way up and flex your glutes and hamstrings hard on every rep.

Backwards Prowler Push -> Leg Extension Drop Set

Sets 1 and 2 x 25 yard backwards Prowler push with 215lbs added
Immediately Superset with…
Sets 1 and 2 x 10 reps with 220lbs -> drop to 110lbs x 10 reps

*Two rounds of the prowler followed by a leg extension drop set. Stretch each quad for 30 seconds following each set.

Forward Prowler Push -> Lying Leg Curl Drop Set

Sets 1 and 2 x 25 yard forward Prowler push with 165lbs added
Immediately Superset with…
Set 1 and 2 x 10 reps with 125lbs -> drop to 60lbs x 10 reps

Here is the type of Prowler I used: Prowler: Front Load Prowler® with Drive Pad

*Stretch your hamstrings between each round of prowler and leg curls.

That concluded this leg workout!




Train hard,
Mark Dugdale


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