Leg Workout | September 20th, 2022


What’s going on! This is my own personal training log.

Follow along as I train to become The World’s Strongest Natty Bodybuilder!

Also, check out my NEW e-books:

Yea buddy! Light weight baby! Nothin’ but a peanut!

September 20th – Leg Workout (Quads / Hamstrings)

Exercise #1: Leg extensions

  • LT: 190 x 13 reps
  • TT: 175 x 17 reps

Exercise #2: Leg press (purple / 2x black bands)

  • LT: 135 / side x 11 reps
  • TT: 115 / side x 17 reps

Exercise #3: Walking dumbbell lunges

  • LT: 30’s x 20 reps (each leg)
  • TT: 30’s x 23 reps (each leg)

Exercise #4: Kneeling leg curl

  • LT: 100 x 5 reps
  • TT: 100 x 7 reps

Exercise #5: Romanian rack deadlift (quadrupled purple bands!)

  • LT: N/A
  • TT: 95 x 7 reps

Note: I’ll link the training video here as soon as it posts to YouTube.

Man – what a workout!

All of my exercises for quads went great. I dropped the weight a little bit on the first 2 movements and hit some big rep PR’s. I also got a nice increase on the walking lunges.

For hamstrings, I hit a big 2-rep PR on the kneeling leg curl machine. I’ve literally maxed out the machine, so hitting rep PRs here is great.

My last exercise was easily the highlight of the workout. No one else in the world has ever tried doing rack deadlifts for reps with the quadrupled purple bands! I guess that makes me the first!

This movement actually felt great. The stimulus to my hamstrings / glutes / lower back / upper back was insane! Best of all, this movement felt great on my lower back.

I’m going to have a lot of fun going bombs away up the strength ladder on this movement over the next few weeks!

If you want to learn more about my training program, or my new theory on resistance bands, then check out my new e-books:

As always, thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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