Tuesday
Squat 4 sets
Leg press 3 sets
Lat pulldown 3 sets
Rope Low Row 3 sets
Ez curl bar wide grip 3 sets
Ez curl bar close grip 3 sets
Rope high row/lat pull down superset with ez curl reverse curl 3 sets
Leg extension superset with laying leg curl 3 sets
I didn't go high volume on my legs but wow they were pumped and I was super winded. For squats I stayed on the higher rep side and went heavy on leg press. My legs were super filled and felt like noodles. I was breathing heavy after every set and it was cold so my lungs felt frozen. You know that chill inside your body when your breathing heavy in the cold. The rest of the workout after that I was catching up on my breath and towards the end of my bicep work I felt exhausted which was good.
I also did a movement I've seen ppl do where you sit on a bench under a high cable with a rope. But your not under the cable like you would be for a lat pull down but your not far away like a row. The movement ends up being a combination of the two or atleast feels that way. When I got to leg extensions and curls my legs felt like I could of had the lowest weight on the stack and just moving my legs in that motion would be difficult. It was almost painful to do the movements or the reps each and everytime even though the weight wasn't anything crazy.
Last night I got home and my legs still felt wasted. When I was showering I almost felt like I didn't want to stand up anymore. I had to get out of the shower as quickly as possible and sit down. The rest of the night, getting up was a chore on it's own. Best part is, my back was more pumped than me legs were and that pump was felt all night as well.
