pob80

I awoke today at 17 stone 6 with my chest and biceps hurting nicely. Today was the joy of legs well all out hams, light quads and all out calves this is what I did.

Hams

Lying leg curls - 1 x 15 2 x 12 then 1 all out set of 6 reps rest pause 2 reps dropset 5 reps rest pause 2 sets.

Stiff leg deadlifts - 1 set of 8 reps rest pause then a further 2.

1 leg standing curls - 1 x 12 then 1 all out set of 6 reps rest pause 2 reps drop set 5 reps then another rest pause with 2 reps.


Quads

Leg extensions - 1 x 15, 3 x12 not even close to failure

Front squats - 3 x 12

Calves

Standing calve raise - 1 x 15 2 x 12 then 1 all out set of 8 rest pause 2 dropset 6 reps then rest pause 2 more.

Toe press on 45 deg leg press - 2 x 12 1 all out set of 7 rest pause 3 reps dropset 5 reps rest pause 2 reps.

Then did some abs crunches 3 sets of 25 reverse crunches 3 sets of 25

My form on all exercises is slow and controled squeezing the peak contraction and controling the negative for 3 - 4 seconds. Im lucky im sitting on my ar5e at work now cause they are fatigued that much, max intensity quads will be on friday.