Wednesdays aren’t hump days for me. They aren’t considered the middle of the week either. There’s only room for one description of my Wednesday mornings: Leg Day. With the intensity I put into my leg training, it literally consumes my entire day (not saying the workout lasts all day, but the aftermath of my leg workout does, and then some).
I felt like moving some weight this morning on legs so I decided to go heavy on a couple exercises. However, this doesn’t mean going so heavy that I sacrificed form and muscle contractions. My negatives were nice and controlled and I squeezed the muscles at the peak of each rep. That being said, my reps weren’t as high as they usually are.
Leg Extensions: 5 sets x 20 reps
Hack Squats: 4 sets x 8-12 reps
Plate-Loaded Squat Machine: 4 sets x 8-12 reps
Hammer Strength Leg Curls: 4 sets x 10 reps
Lying Leg Curls: 4 sets x 10 reps
Leg Press: 4 sets x 10-12 reps
* Leg Press: rest-pause sets x 100 reps
Multiple high-rep sets of leg extensions have served as a great warm up for my quads and also helps me establish a good muscle pump right off the bat. I wanted to do some heavier sets on my squatting exercises: hack squats followed by the plate-loaded squats. I started out with a moderate weight on the first set of each and gradually went up each set.
Once I finished squats I went to hamstrings and hit a couple of exercises. I circled back around to leg curls to target my quads more (which leg press works all of your leg muscles to some degree). After my 4 straight sets of that I dropped the weight to 2 plates on each side and hit several rest-pause sets with only 10 seconds of rest until I had done a total of 100 reps. Talk about an extreme quad pump! I ended with 20 minutes of walking on a slight incline.
Train with Passion,
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