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
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


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 EliteFitness.com
1998-2013 EliteFTS, INC. 138 Maple Street, London, Ohio 43140. All Rights Reserved