Ms9
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Had a really good leg work out today. Sick of calling a friend and telling them **** they don't care about so its AMs turn. Everything without a space is a super set. Flame away...
Yesterday I did shoulders and ran stadiums after 5x to the top (about 150 steps)
Today I biked 1.5 miles to the gym and then
Seated Calves 90x10x2 Dropset
Standing Claves 30 sec hold 3x10
Quad ext. 3x10
Hamstring Curl 3 Drop sets. With both these I just try to make sure I get a good squeeze @ the top.
Squats. Warm up 4x135, 4x185, 4x225, 4x275
315x3x3 with 30 second breaks
275x5
225x10
Front Squat 135x10x3
Single Leg Straight leg dead lift 80x8x3
Leg Press Single Leg pendulum. 135x20, 180x16, 225x12, 270x8, 315x6, 360x6
Standing 1 leg hamstring curl 50x10x3
Yesterday I did shoulders and ran stadiums after 5x to the top (about 150 steps)
Today I biked 1.5 miles to the gym and then
Seated Calves 90x10x2 Dropset
Standing Claves 30 sec hold 3x10
Quad ext. 3x10
Hamstring Curl 3 Drop sets. With both these I just try to make sure I get a good squeeze @ the top.
Squats. Warm up 4x135, 4x185, 4x225, 4x275
315x3x3 with 30 second breaks
275x5
225x10
Front Squat 135x10x3
Single Leg Straight leg dead lift 80x8x3
Leg Press Single Leg pendulum. 135x20, 180x16, 225x12, 270x8, 315x6, 360x6
Standing 1 leg hamstring curl 50x10x3