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Old 03-07-2011
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Narkissos Narkissos is online now
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Wednesday 12th jan 2011

Abductors:

150 x 40
150 x 30
150 x 25

Laying leg curls

2 x 100 x 15
3 x 100 x 10

Laying single leg curl

3 x 3 plates x 8 ea leg

Leg press:

3 x 450 x 20

Barbell hip thrusts

2 x 95 x 15

Lunge

95 x 7ea
95 x 6ea
95 x 5ea

Decline crunch:

3 x bw x 20

V squat
3 x 270 x 8 below parallel

Reverse v squat:

3 x 90 x 8 atg


Leg press calf raise

360 x 20
450 x 20
540 x 20
680 x 15


Smith calf raise

105 x 20
195 x 20
3 x 285 x 12

Foot-elevated push-ups: 55 reps
Push-ups: 45 reps
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