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1/26/2015 6:07:34 PM - Mark Dugdale
Legs 1.24.15

This is the workout I performed this past Saturday at Kirkland Gold’s Gym. This session was mostly programmed by my coach, John Meadows, although I modified a few things. Here is the workout…

Glute Machine

Set 1 x 10 reps with 90lbs (warm-up)
Set 2 x 10 reps with 100lbs (warm-up)
Set 3 x 8 reps with 110lbs
Set 4 x 8 reps with 120lbs
Set 5 x 8 reps with 130lbs
Set 6 x 8 reps with 140lbs

*After warming up, perform sets of 8 reps and hold the contraction for one second on each rep.

Leg Press

Set 1 x 10 reps with 2 plates each side
Set 2 x 10 reps with 3 plates each side
Set 3 x 10 reps with 4 plates each side
Set 4 x 10 reps with 5 plates each side
Set 5 x 10 reps with 6 plates each side
Set 6 x 10 reps with 7 plates each side
Set 7 x 10 reps with 8 plates each side
Set 8 x 10 reps with 9 plates, 8 plates x 10 reps, 7 plates x 10 reps, 6 plates x 10 reps, 5 plates x 10 reps, 4 plates x 10 reps

*Work your way up in weight performing sets of 10 reps. Once you hit your max for 10 reps, proceed with a massive drop set of 5 drops and 10 reps/each drop. I had to pause a few times to get all 10 reps, but I made sure I got all 10 on each drop.

Leg Extension Superset w/Dead Squats

Set 1 leg extension x 10 reps with 135lbs (warm-up)

Leg extensions x 10 reps with 220lbs + 10 second isohold at midpoint
Superset with…
Dead-Squats x 6 reps with 280lbs

*Perform the extension/dead-squat superset for a total of 3 rounds and be sure to perform the extension isohold at the end of each set of 10 reps before moving immediately to dead-squats.

Seated Leg Curls

Set 1 x 10 reps with 80lbs each leg
Set 2 x 10 reps with 80lbs each leg
Set 3 x 10 reps with 80lbs each leg

*I used a unilateral seated leg curl, thus the weight listed is for each leg. Control the weight and flex hard in the contracted position for a split second on each rep.

Dumbbell Stiff Legged Deads

My lower back was tightening up a bit from the dead-squats so I elevated my toes on a 5lb plate, used lighter weight while focusing on the stretch/bottom portion of this exercise.

Set 1 x 7 reps with 50lb dumbbells
Set 2 x 7 reps with 50lb dumbbells
Set 3 x 7 reps with 50lb dumbbells

*I focused on stretching out my hamstrings and only came up about half way from the bottom. I elevated my toes and allowed the dumbbells to touch the floor on each rep.

That concluded this leg workout!

Train hard,
Mark Dugdale

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