Leg day at Golds
Got to train at Gold’s on Thursday, and luckily it was leg day. Nothing out of the ordinary, stuck to the basics and really hit it hard. Started with 2 warm-up sets of hammer strength leg extensions, 40 total reps each leg. From there we went to the power rack for atg squats. On my fifth and final set, we did a drop set, which really had me sucking air. Then it was time for close stance leg press doing five sets, working up to 10 plates a side for 8 hard reps. On our last set we dropped to 6 plates a side, taking 5 seconds on the negative, pausing at the bottom, then 5 seconds on the positive portion of the rep making sure not to lock out at the top for 10 tough reps. Next was cable leg extensions, 4 sets 12 reps. The final quad exercise was hack squats, 3 sets 12 reps. After that my legs were shaking and it hurt to walk to the water fountain. My hamstrings already had a decent pump from the deep squats and leg press, so we only did two exercises for hammies. Began with hammer strength seated leg curls, did four sets 10-12 reps, with the last set being a triple drop. From there we went to lying Db leg curls, my personal favorite hamstring exercise. You can just feel the back of your legs growing with every rep. Worked our way up to a 90 pound Db for 10 reps and that was the leg workout. Nothing to complicated, just balls to the wall leg training. It’s Friday and I can barely walk, so a job well done. Till next time, train hard.
September 8, 2007 at 4:47 am
Yup, you did good son!