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Old 01-07-2016
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Narkissos Narkissos is offline
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5th January - I rested today.

6th January
Standing single leg curl:3 sets: 30 lbs x 10 reps each
3 sets: 40 lbs x 10 reps each
2 sets: 50 lbs x 10 reps each


Lying leg curl:
8 plates x 8 reps
10 plates x 8 reps
12 plates x 8 reps


Leg extensions:
8 plates x 10 reps
10 plates x 10 reps
12 plates x 10 reps
14 plates x 10 reps


Barbell squat: ass to calves
3 sets: 135 lbs x 6 reps each
3 sets: 185 lbs x 4 reps each (w/ 5 second hold at max stretch on each rep)
3 sets: 225 lbs x 2 reps each (w/ 10 second hold at max stretch on each rep)

NB: My hamstrings aren't lagging... but, as they can never be too big, I'm seeking to improve them. (That and the fact that, by targeting them first, my knees get properly warmed up... and stay pain-free)
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