Seyyed

Hams and calves

Stiff Leg Deadlifts
1st set: 90kg for 6 reps
2nd set: 80kg for 8 reps
3rd set: 80kg for 6 reps
4th set: 70kg for 10 reps

Leg curls
1st set done at 6 reps
2nd set done at 8 reps
3rd set done at 8 reps
4th set done at 10 reps

One Arm Dumbell Snatches
1st set: 18kg dumbell for 6 reps each arm
2nd set: 16kg dumbell for 8 reps each arm
3rd set: 16kg dumbell for 8 reps each arm
4th set: 14kg dumbell for 10 reps each arm

Calf machine raises
4x35 reps

Single leg Calf raises with single Dumbell
4x35 reps all sets done using a single 20kg dumbell

Good workout! Hams and calves pumped like hell, looking bigger weighing more but the mirror is a better measurment but it cant hurt to check the scales once in a while. Had duck for my 5th meal nice change ive been having chicken breast almost most days!

Might change one arm snatches on my quad days to front squats, better replacement perhaps...