Jason’s Post Vacation Leg Workout
My wife and I took a short vacation to Vegas over the past several days and I decided not to train during this time. I only missed 2 days: Monday – back and Tuesday – shoulders/traps. We got back last night and I woke up this morning to leg day. My plan was to train legs today and I’ll combine my upper body muscle groups between the next 2 days (Thursday – pull and Friday push).
Although I didn’t train while on vacation we did a lot of walking in Vegas and also did some hiking at Red Rock Canyon. So I got quite a bit of cardio and hiking through the canyon was semi-challenging. All that said, it seemed I was able to pump out more reps with more weight this morning for legs. That was probably a result of the extra rest days but perhaps the hiking had an effect as well. Let’s get to this morning’s leg workout.
Leg Press: 6 sets x 20 reps
Hack Squats: 5 sets x 8-12 reps
Leg Extensions: 5 rest-pause sets x 20+ reps
Seated Leg Curls: 4 sets x 12 reps
Hammer Strength Leg Curls: 4 sets x 10 reps
Single-Leg Leg Press: 3 sets x 20 reps
Donkey Calve Raises: 4 sets x 12 reps
This morning’s leg workout was basic but I did throw in a couple different techniques. I progressively went up in weight each set for both leg presses and hack squats. I didn’t train until failure on leg press until the final 2 sets, which I used the same weight for both, struggling to get 20 reps. The reps went down a little as I added weight for each set of hack squats as I was close to failure on each set. This type of training is known as pyramiding. I hit some rest-pause sets for leg extensions.
I moved onto hamstrings after working quads. My gym just put in a Hammer Strength leg curl machine which allows you to do single-leg curls, leaning over. This machine will definitely be part of my leg workouts from here on as it really targets your hams. I jumped back to quads to burn out on single-legged leg presses. I ended with some calves and cardio.
It felt great being back in the gym after having a few days of vacationing in Vegas. I’ll be hitting pull exercises tomorrow: back, traps, and biceps. Friday will be a push workout: chest, shoulders, and triceps.
Train with Passion,