Todays workout was a proper killer....man I loved it! My quads feel like theyve been beat up with a baseball bat!
Quads and Calves Leg Press
1st set: 175kg for 10 reps
2nd set: 180kg for 8 reps
3rd set: 185kg for 8 reps
4th set: 200kg for 6 reps
Back Squats
1st set: 80kg for 10 reps
2nd set: 85kg for 8 reps
3rd set: 85kg for 8 reps
4th set: 92.5kg for 6 reps
Dumbell ass to grass front squats
1st set: two 14kg dumbells for 10 reps
2nd set: two 18kg dumbells for 8 reps
3rd set: two 18kg dumbells for 8 reps
4th set: two 20kg dumbells for 6 reps
Calf machine Raises
4x35 reps
Seated dumbell calf raises
4x35 reps. all sets done using two 20kg dumbells
Note: I always go below parallel or ass to grass on back squats depending on the weight, heavy just below parrelel like 6 reps lighter ass to grass etc
Good workout! proper smashed
