Tag Archive: standing leg curls

8 Aug 2016

Some days, life is kicking your ass, and just getting to the gym is a challenge.

By the time I got to the gym, I only had an hour and a bit before they shut down for a massive weekly cleaning. So I had to be in and out fairly fast.

warmup: no time! lol

Low Bar Squats (Romaleos, knee sleeve, 2 min rests)

135 x 5
185 x 3
225 x 2
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5
250 x 7 @RPE8

notes: damn my endurance sucks, I cant high rep squirts for shit

Superset: Leg Extensions & Single Leg Curl Machine

120 x 15 / 60 x 10 per leg
135 x 15 / 45 x 15 per leg
135 x 15 / 45 x 15 per leg
135 x 15 / 45 x 15 per leg

notes: damn, those single leg curls were harder than I thought! Or I am a wimp.

Cut Day 68 QBM Legs

Nothing left to believe in any more but me.



Day 25:  High Fat Day / QBM Legs


Leg Extensions (45 sec rest)

80 x 10 RAISE 90 x 10 RAISE 100 x 10
100 x 10 RAISE 110 x 10 RAISE 120 x 10
120 x 10 RAISE 130 x 10 RAISE 140 x 10


notes:  Basically 3 sets with pre-exhaust built in.  felt pretty good, could have gone heavier, maybe I wasn’t aggressive enough.  Would rather save this as a finisher and go heavy as FUARK.  But a decent warmup.

45 Degree Leg Press (45 sec rest)

4 plates x 10 RAISE 5P x 10 RAISE 6P x 10
8 Plates x 30
10 Plates x 10, RESTPAUSE, x 9, RP, x 8, RP, x 7, RP, x 6, RP, x 5, RP, x 4, RP, x 3, RP, x 2, RP, x 1

notes:  did that make sense?  a pre-exhaust set, a high rep set, then a “suicide set”: reps, rest pause 5 seconds, do more reps, working your way up to 55 reps!  I wasn’t sure what my weight tolerance was for that, so maybe I was conservative, I am confident I could have gone higher than 10 plates on that mess, although I WAS rather light-headed when I got up, lol

Superset Narrowstance Hack Squats and Widestance Kettlebell Squats (45 sec rest)

2 plates x 15 / 25 lb KBs x 15
2 plates x 15 / 25 lb KBs x 15
2 plates x 15 / 30 lb KBs x 15

notes:  Maybe the Leg Press fried me more than I thought!  I tried 4 plates on the Hacks, gave up on that chit FAST.  Just focused on getting low, on both.  45 sec rest on these was major pain!

Superset Standing Leg Curl and Stepback Lunges (used Leg Extension Machine for the Curls, used glidepad for the lunges, 45 sec rest)

50 x 10/10 RAISE 60 x 10/10 RAISE 70 x 10/10 & Partial 10/10  /  20 Stepback Lunges
70 x 10/10 & Partial 10/10  /  20 Stepback Lunges
70 x 10/10 & Partial 10/10 & Manual Pressure IsoHold  /  20 Stepback Lunges

notes:  Complicated on paper, but otherwise simple.  You do a pre-exhaust on the first superset.  You do 10 reps on the curls and 10 partials every time.  On the last set I threw in an isohold with the trainer pushing down on my leg, lol.  Stepback lunges were just bodyweight, but my form chews cawk on those, so I used the glidepad on my back foot and just kept reppin them out, constant movement.

Superset Prone Leg Curls and DB SLDL (45 sec rest)

70 x 20, 10 partial / 50s x 12
70 x 20, 10 partial / 50s x 12

notes: The QBM workout asks that you do 10 widestance and 10 narrowstance, but this prone curl station doesn’t have wide enough pads for that, so I just did 20 straight reps then 10 partials. I hadn’t done DB SLDL in a while and just wanted to focus on my form, so I went light and kept it slow and controlled and tried to feel every rep. My trainer was very good in monitoring my form weaknesses.

We had to cut the 3rd set out b/c we were out of time, and we also had to cut the adductor exercises.  Oh well.

Its Friday night and the legs are worn out!  Yeehaw!!

Cut Day 48 – Glutes

Was able to work out a time to get a session in with my friend, so we could get some good pictures.  To make it worth her while, we made it a glute-focused workout.  I will do more Legs on Monday, this was just extra work.


30 min elliptical, heavy resistance
5 min break
40 min ellip, light resistance, fast pace
20 min break for food
30 min, moderate resist, fast pace
5 min break
10 min heavy while waiting for friend

You may ask, why not a spin bike?  Because I am doing a few spin classes tomorrow and I didn’t want a sore ass, haha.  Then my friend showed, and it was time for weights!


5 min heavy elliptical, focusing on contracting the glutes and hamstrings

Jefferson Lifts (back and forth, me to her)
40 x 15
40 x 15
60 x 15
60 x 15


Kickback Machine (back and forth)

40 x 15/15
50 x 15/15
55 x 15/15
60 x 15/15


SLDL (back and forth)

90 x 20
110 x 20
110 x 20


Reverse Hack Squats (back and forth)

2 plates x 15
4 plates x 15
6 plates x 15
8 plates x 15
10 plates x 15


Seated Calf Raises (back and forth)

1 plate x 20
2 plates x 20
2 plates x 20

Donkey Calf Raise Machine (back and forth)

240 x 20
260 x 20
260 x 20

Leg Press Calf Raise (back and forth)

260 x 20
300 x 20
300 x 20

Standing Leg Curl (back and forth)

70 x 15/15
80 x 15/15
90 x 15/15


Superset Seated Leg curls and Leg Extensions (back and forth)

120 x 12 / 120 x 15
120 x 12 / 120 x 15
120 x 12 / 120 x 15

Legs, Cut Day 27

Feb 1 – High-Fat / Explosive Legs

Today I started Carb Cycling:  high fat days, high carb days and mostly protein days  (veggies are free food)

Today was High Fat Day!  Happy Year of the Horse!  Gung Hoy Fat Choi or whatever

A day of mostly steak SOUNDED awesome, but by the early afternoon all I wanted was some French fries, LOL.  But that’s how it goes, so I pan-seared up a bunch of Sirloin Tips rare to mid-rare with some coconut oil and chopped up a bunch of carrots, long live high fat day!  (Later on, I had a protein shake and pickles and cheese for dinner, but that is another IIFYM story, LOL)

I am sure someone will hate on the sirloin tip, but I find it to be:

a.  pretty lean (it’s like the Quad muscle of the cow)
b.  really cheap (cause people cook their steak well-done and so they NEED lots of fat to make it cook right, they pass on the quad meat!)
c.  when you cook it rare it isn’t too tough at all, I don’t even bother with marinades most of the time, 2 or 3 min a side, its all good

I had a request to do Leg Day with a friend, so why not?  Honestly, I would rather save Leg Day for High Carb Day, so my butt would be dragging a lot today, but that’s ok.  Time for legs, no time for excuses!

Took my Primer pack with my steak and carrots 90 min before the workout, then 3 caps Rocket Science on the bus ride over to the gym, about 45 min before the workout started!

I borrowed a Leg Routine from the BB site by Jennifer Dawn, because I knew my friend would LOVE the plyo.  I tweaked it a bit to add in some new moves neither of us had tried before, just for the novelty.

Plus hey, lady workin out pics!  You’re welcome!

Superset Seated Leg Curls and Narrowstance High Jumps (back and forth, my rest was her set and vice versa)

120 x 20 / 20 jumps
135 x 20 / 20 jumps
150 x 20 / 20 jumps
150 x 20 / 20 jumps


notes:  remember to lean forward on the seated curls!  It keeps you from shortening the hamstring, you get a longer ROM.  For the narrow high jumps, we only go down to 1/4 squat then POP back up, try and grab some height.

Leg Press Machine:  regular reps and dead stop reps (back and forth)

395 x 20 reg reps
395 x 15 reg reps / 5 dead stop reps
395 x 5 regs / 15 dead stops
395 x 20 dead stop reps


notes:  this machine was way too light for me, but we needed something to do dead stops on.  Meaning you come to the bottom of the move, let your legs relax for a fraction of a second, let the muscle tension go, then EXPLODE back up.  Working on that explosive power!

Smith Machine Lunges (back and forth)

bar + 4 dime plates for 20 per leg
bar + 4 dime plates for 20 per leg
bar + 4 dime plates for 20 per leg


notes:  booo, I hate you lunges!

Jumping Hack Squats (back and forth)

90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

notes:  same as the other high jumps, you only go down to 1/4 squat ROM, then EXPLODE back up as hard as you can.  Grab some air!  When you land, make sure your feet are set up right, take a second to fix their position if you need to, then repeat.  The goal here is not to push heavy weight, but to transfer a moderate amount of weight as EXPLOSVELY as possible.

Standing Leg Curls on the extension machine (back and forth, reps are 5 fast then 5 slow, repeat)

75 x 20/20
65 x 20/20
65 x 20/20
65 x 20/20


notes:  I wasn’t feeling the contraction properly with 75, so I dropped the weight.  Alternating fast and slow reps keeps you from building up too much momentum.  The first 5 always start out so awesome, then you slow it down to halftime for the next 5 reps, then when you go back to 5 fast reps, your gas tank is burned out!  I always get a really tough workout alternating fast and slow on the standing leg curls.  I hate using an extension machine for this, but it was the only choice we had.

While curling, we caught this dude playing video games in the other leg extension machine, so I snapped a pic, HAHA.  He had his leg crossed over the other knee, just chillin!


Box Jumps (back and forth)
15, 15, 15


Jefferson Lifts (back and forth)

bar x 20
bar x 20
65 x 20
65 x 20


notes:  I had never done these before, so we went light and I just worked on my form.  Check that pic out… me flossing my butt with a metal pole like a fairy, while big swole bro behind me t-bar rows 4 and a quarter plates LOL.  Perfect contrast

Leg Extensions (back and forth)

90 x 15
90 x 15
90 x 15
90 x 15

notes:  these were super light, but to be honest, the gym dude told us the gym was closing in 10 minutes and we needed to get out, so I just left it on her weight and worked it out.

The whole thing took almost 2 hours!  It was no joke.  This was an odd workout, but hey nice to mix it up every now and then.  Still have another Leg Day in just 2 days!!  Oh nooooooo…….

Labour Day Weekend Workouts

this is a long one.  Maybe less explanations so I can fit in more workout details.

I have been experimenting lately with the “meta-workout”.  First, you learn how to do an exercise.  Then you learn how to chain exercises together to work the body part properly.  Then you chain body parts together (make a “split”).  Then… what about chaining workouts together?  You work out Monday, you know you’re gonna be sore on Tuesday, so what can you do on Tuesday that will complement what you did on Monday?  Other than just rest that is, haha.  That was my pet project for the long weekend, weave the workouts together into a coherent narrative.

Thursday was Shoulders (45-60 sec rest)

Seated Smith Machine Military Press:  70 + bar x 10; 100 x 10; 130 x 12, 9, 9

Smith Machine Press Behind the Neck Press:  100 x 5, 2; 80 x 8; 80 x 10 DROP 50 x 10

Side Raise Machine:

100 x 10 DROP 80 x 10 DROP 60 x 10

100 x 10 DROP 80 x 8 DROP 60 x 10

100 x 10 DROP 80 x 7 DROP 60 x 8

Smith Machine Shrugs: 140 x 10; 200 x 10, 9, 10, 9; 110 x 25

Cable Reverse Fly (30 sec rest)

77 x 15

77 x 15

77 x 15 Partials 99 x 10

77 x 15 Partials 99 x 7

77 x 15 Partials 99 x 6

77 x 12 Partials 99 x 7

55 x 15 Partials 77 x 8

notes:  this was an awkward workout, I did stuff that wouldn’t work my core too hard, but in the end behind the neck presses are still awkward, and the presses got worn out fast so I moved onto side raises on a machine so I could do the drop sets.  Its too painful doing drop sets of side raises with dumbbells, since side raises need such light weights you will always be competing with a crowded gym for the most popular little dumbbells.  Smith Shrugs were just too awkward, the hooks kept catching on the cage, so free weights only from now on pls.  Cable Flys I had to share the machine for the first two sets with another lady so after she walked away I threw in the heavy partials to really wear me out.

Friday I was more tired than I expected so I took the day off, woops!  So much for the experiment, haha.  I would need the weekend to really put in the raw amount of rest I needed.

Saturday I slept in but got up mid-morning for Chest and Triceps.  I blew off Friday so this would have to be epic to make up for it.

Saturday C&T (60 sec rest)

Elliptical warmup 25 min

150 Twists

flat dumbbell bench:  90 x 10; 140 x 10; 180 x 7, 8

incline dumbbell press:  80 x 10; 110 x 10; 150 x 8, 7; 150 x 8 DROP 110 x 5 DROP 90 x 8

pec deck:

75 x 10

105 x 10

150 x 8 DROP 120 x 8 DROP 90 x 8

150 x 8 DROP 120 x 7 DROP 90 x 7

150 x 6 DROP 120 x 8 DROP 90 x 8

rope pushdown:

140 x 4

120 x 9 DROP 90 x 10 DROP 60 x 12

120 x 6 DROP 90 x 6 DROP 60 x 12

120 x 7 DROP 90 x 7 DROP 60 x 12

overhead rope extension:

100 x 12 DROP 80 x 8

100 x 8 DROP 80 x 8

120 x 3 DROP 100 x 4 DROP 80 x 5 DROP 60 x 8

smith machine closegrip press:

50 + bar x 12

70 x 12

120 x 12, 12

120 x 8 Partials 6, 5, 5 (10 second rest-pause)

notes:  this workout was brutal!  This was going to be relatively light on my shoulders because of the shoulder workout just the day before, but since I took that Friday off and my shoulders rested some, I threw in some incline presses with dropsets.  So heavy but low volume on the flat presses, then a double drop set of incline presses, then a bunch of isolation work then some triceps.

The flat presses ended poorly though… I dropped a 90 lb dumbbell on my left hip when I was lying down.  Ouch!  That stung, that should make for a lovely bruise.  I am just too self-conscious to drop it on the ground and make a lot of noise, so when I felt it slipping (ie. failing totally) I tried to reel it in rather than let it drop to the ground, but instead it almost fell on my groin and made me a eunuch, ROFL.

My triceps were burnt though the rope pushdowns ran out of gas pretty fast so I had to drop the weight.  With the overhead extensions I shifted to the long head of the triceps, so they lasted a few more sets, but on that last set I just kept dropping over and over until I could finally hit a decent number of reps.

For the smith presses, I followed up the last set with a bunch of partials to really burn me out for the day.  Since it was the Smith Machine, I could go past failure and do those partials:  I only popped it up a few inches from my chest over and over and when I couldn’t even do that I would hook it on the low rung.  Go until failure on the last set, rest 10 seconds, do some partials, rest 10 seconds, do more partials, did that about 3 times.  I was so burnt out in the end I had to shimmy out from under the low-racked smith bar, I couldn’t raise it back up to the regular height.

For Sunday I had a friend show up to do Legs with me, hooray!  Legs are rough enough as it is, a little backup is always most welcome.

Sunday Legs (traded sets back and forth with my friend)

cardio warmup 25 min

Standing Leg Curls:

40 x 10

60 x 10

90 x 12 DROP 70 x 12 DROP 50 x 12

90 x 12 DROP 70 x 12 DROP 50 x 12

90 x 12 DROP 70 x 12 DROP 50 x 12

Stiff-Legged Deadlifts:  95 x 10; 135 x 10; 165 x 18, 18

Leg Press:  270 x 10; 450 x 10; 630 x 20, 20

Leg Extensions:

90 x 10

180 x 20 DROP 130 x 20 DROP 100 x 20 DROP 80 x 20

180 x 20 DROP 130 x 15 DROP 100 x 20 DROP 80 x 20

180 x 15 DROP 130 x 12 DROP 100 x 12 DROP 80 x 15

Superset Seated Leg Curls and Standing Calf Raises:

130 x 10 & 200 x 10 warmup

130 x 16 DROP 100 x 16 & 300 x 20 DROP 200 x 20

130 x 16 DROP 90 x 16 & 300 x 20 DROP 200 x 20

130 x 16 DROP 100 x 16 & 300 x 20 DROP 200 x 20

130 x 16 DROP 90 x 16 & 300 x 20 DROP 200 x 20

cooldown cardio 25 min

notes:  This workout was LONG!  50 min of cardio, and, no lie, 1 hour and 40 min of weights!  to some extent this was because I had a buddy with me, but in the end it still amount to a 3 HOUR trip to the gym.  We hit hamstrings really hard on this workout.  Drop sets within supersets within meta-workouts?  Inception!

Holiday Monday I slept in again, but even more so.  I barely made it to the gym with enough time to do it all before it closed early for the holiday.  The mall it was in was also crowded with mouthbreathers.  You have the Monday off, why go shop at the mall???  There were thousands and thousands of people in the mall, you can’t even walk fast, it was at CAPACITY.  I was channeling the personality of my father when I wanted to lash out and start clobbering crowds of people left and right just so I could get some personal space.  The gym wasn’t THAT crowded, but it was crowded enough I had to modify the workout somewhat.

Monday Back and Biceps and Abs (60 sec rest)

warmup cardio 25 min

150 twists

Giant Set Assisted Widegrip Chinups and Behind the Neck Lat Pulldowns and Seated Machine Rows

(100) x 20 & 120 x 10 & 210 x 10 DROP 165 x 10

(100) x 11 & 135 x 10 & 210 x 10 DROP 165 x 10

(100) x 11 & 135 x 10 & 210 x 10 DROP 165 x 10

Superset T-Bar Rows and Weighted Hyperextensions:

125 + bar x 12 & 70 x 10 DROP Bodyweight x 12

125 x 12 & 70 x 10 DROP Bodyweight x 12

125 x 12 & 70 x 8 DROP 35 x 8 DROP Bodyweight x 8

Superset Dumbbell Curls and High Cable Curls

25s x 20 & 94 x 8 DROP 72 x 10 DROP 61 x 12

45s x 8 & 105 x 8 DROP 83 x 8 DROP 61 x 8

45s x 7 & 105 x 8 DROP 83 x 8 DROP 61 x 10

Lying Cable Curls

105 x 16 DROP 83 x 20 DROP 61 x 16

105 x 15 DROP 83 x 5 DROP 61 x 10

105 x 12 DROP 83 x 15 DROP 61 x 15

Weighted Double Crunches: 70 x 15; 105 x 15, 15

150 twists

notes:  It was risky doing a giant set in a crowded gym, trying to tie up 3 stations at once.  But I managed to pull it off.  The giant set was there to wear out my upper and middle back as much as possible, try and not make this another marathon session like Legs.

Then I went to try and do a lower back superset.  I wanted to do bent over rows actually, but the gym was WAY too crowded for that, all the barbells were occupied, and no way I would wait for one, then walk across the room for hyperextensions and lose my barbell to some random passerby.  But I saw the t-bar rows were open, so I was able to tie that one up while I walked across the whole gym to do the hypers.

MAN, that lower back superset killed me!  My low back was throbbing like crazy.  I had to sit down for 5 min and catch my breath before I could go on to biceps.  But I wanted some major low back work because it also had the bonus effect of stretching out my hamstrings.  My hamstrings from Sunday were now really sore on Monday, so hyperextensions were quite therapeutic when I was able to stretch them out with weight like that.

I dub that meta-workout a SUCCESS, hahaha.  Lots of hamstrings on one day, then do lower back the next day.

For biceps I supersetted good ole classic db curls with high curls.  High curls are good as either a finisher or a superset finisher because you can raise your arms to shoulder level and the form isn’t as hard to maintain as you burn the last few fibres.  Even more to the point I dropsetted the high curls so I could really finish the set off.  I experimented with both low weight dumbbells and higher weight dumbbells.

I had more juice in me but my low back was still throbbing so I laid down on a mat and set the cables low and did some low curls, high rep with double drops.

After that I wanted to do abs but my low back was still worn out so I decided to try a weighted crunch machine in a different part of the gym I had never tried before – a plate-loaded chair that imitates a double crunch.  I liked it a lot!  It’s a popular chair though, so good luck with that.

After this was over the gym was close to closing so I went home.

And that was my long weekend series of workouts!  What about you?  Get in any workouts this Labour Day weekend?

Sunday Hot Yoga and Legs

First time going to hot yoga in months!  But it was free!  How could I not go?

Free classes meant it was very busy for a Sunday at 8 am.  No real time to socialize or catch up.  How was class?  It was good!  Went by a little too fast maybe.  Felt like an appetizer though, I should go to hot yoga more often and really experience the full banquet.  My plate is so full already though.  We spent the hour going through lots of different moves, my only regret is that I couldn’t spend more time in each pose.

Went home, napped, got up, went to the gym for a leg workout!  I was pressed for time so I had to trim out the cardio.  Aw shucks!

Legs (60 sec rest)

Superset Leg Extensions and Lying Leg Curls; leg extension set is followed by partial reps

130 x 20 + 20 partial reps & 120 x 15 curls

140 x 20 + 15 partial reps & 130 x 15 curls

150 x 20 + 15 partial reps & 140 x 15 curls

Superset Hack Squats & Standing Leg Curls

4 plates X 50 reps & 80 x 20/20 (20 each leg)

4 plates X 50 reps & 80 x 20/20 (20 each leg)

4 plates X 50 reps & 80 x 20/20 (20 each leg)

4 plates X 50 reps & 80 x 20/20 (20 each leg)

notes:  I haven’t played around with partial reps as a set-chaser in a while, felt good!  I always get nervous people will walk in and think I am an idiot and don’t know what a full ROM is though.  The hack and curl superset was BRUTAL.  It even felt harder than my lunges and curls superset last week.  I had to rest a for a second or two multiple times for each set for both squats and curls, I was dripping sweat, out of breath, it was perfect!  Just what I needed.

And that was my Sunday!  How about you?  Did you get out to the gym?