Mesocycle #10
Week 4 Day 5
Tempo Indication: Eccentricause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Lying Leg Curl: (3:1:1:1)
100 x 8
120 x 8
140 x 8
160 x 8 + 10 Partials (2 Sets)
Leg Press: (3:1:1:1)
1 Plate/Side x 20
2 Plates/Side x 15
3 Plates/Side x 12
4 Plates/Side x 10
5 Plates/Side x 8
6 Plates/Side x 8 (2 Sets)
DB Goblet Squat:
110's x 8 (2 Sets)
Leg Extension: (3:1:1:1)
30 Each Leg x 8 (7 Sets)
* Go Back and Forth for 7 sets with no rest
Cable Pull through
80 x 12 (2 Sets)
Post-Workout:
Graeter's Maple Cinnamon Crunch (Mystery Flavor for March of 2019)
Week 4 Day 5
Tempo Indication: Eccentricause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Lying Leg Curl: (3:1:1:1)
100 x 8
120 x 8
140 x 8
160 x 8 + 10 Partials (2 Sets)
Leg Press: (3:1:1:1)
1 Plate/Side x 20
2 Plates/Side x 15
3 Plates/Side x 12
4 Plates/Side x 10
5 Plates/Side x 8
6 Plates/Side x 8 (2 Sets)
DB Goblet Squat:
110's x 8 (2 Sets)
Leg Extension: (3:1:1:1)
30 Each Leg x 8 (7 Sets)
* Go Back and Forth for 7 sets with no rest
Cable Pull through
80 x 12 (2 Sets)
Post-Workout:
Graeter's Maple Cinnamon Crunch (Mystery Flavor for March of 2019)