Moderate Intensity Leg Workout

Getting Over a Cold – Leg Day

I’m still getting over this cold, which as I stated in yesterday’s blog, I missed Monday’s workout. Normally I would have hit my quads yesterday but since I’m a day behind, I worked back with some traps and rear delts. So today was leg day. And like yesterday’s workout, given that I’ve been fighting a cold, the intensity level was moderate as to not drop my immune system.

I had started splitting up my legs by having separate workouts for quads and hams last week. Since I’m thrown off a bit this week, I trained legs all in one day. Since my intensity wasn’t as high as usual I aimed for adequate training volume. All that said, I still managed to get a pretty good pump for in my quads and hams this morning.

Moderate Intensity Leg Workout

Leg Extensions: 8 sets x 20 reps

Leg Press: 5 sets x 12 reps

Plate-Loaded Machine Squats: 5 sets x 12 reps

Lying Leg Curls: 4 sets x 12 reps

Hammer Strength Leg Curls: 4 sets x 10 reps

Standing Calve Raises: 5 sets x 12 reps



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The leg workout above is extremely basic but it covers the basics. Despite the moderate intensity, I didn’t just go through the motions. I made my muscles work throughout each rep. I also dropped down a little lower on the leg press machine and used controlled reps, especially on the negative. I did sets of 12 with a weight that I would normally do 20 reps with. That’s one of the keys to muscle growth. Performing reps in a manner that makes the weight feel heavier than what it is.

After quads and hams I hit one exercise for calves. I also walked for my usual 30 minutes on an incline. I plan to continue with moderate intensity workouts for the rest of the week to ensure I recover from this crap. But I’d rather train with a lower level of intensity than doing nothing at all.

Train with Passion,


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