AtomAnt
AnaSCI VET
Still kicking ass here.... But a long road awaits... In the meantime, we will be celebrating our wedding in just over TWO WEEKS!!!!!!
This is what we have on schedule for tonight:
Lying leg curl – Do 3-4 warm up sets of 12. Work sets of 12, 10, 8 and on the last set 5 eccentrics and then an isohold for 20 seconds.
Leg press – 3 work sets and on the last set do a massive drop set.
Smith lunge – 10 reps on each leg nice and slow and stretch deep into bottom of movement. 4 sets.
Super Set
BB Stiff Legged Deads – 4 sets with a good stretch at the bottom. Don’t worry about weight, get a hard contraction. 8-12 reps
Sissy squat – 4 sets to failure.
Super Set
Adductors – 4 sets of 10, 15, 20, 25. Hold the contraction hard
Abductors - 4 sets of 10, 15, 20, 25. Hold the contraction hard
Super Set
Seated Leg Curls – 5 sets of 20
Leg Extensions - 5 sets of 20
Super Set
Seated calf raises – 10 reps with a good flex at top and after last rep a good 10 second stretch.
Standing calve raise – 10 reps and then finish with a 10 second stretch.
4 sets of each
This is what we have on schedule for tonight:
Lying leg curl – Do 3-4 warm up sets of 12. Work sets of 12, 10, 8 and on the last set 5 eccentrics and then an isohold for 20 seconds.
Leg press – 3 work sets and on the last set do a massive drop set.
Smith lunge – 10 reps on each leg nice and slow and stretch deep into bottom of movement. 4 sets.
Super Set
BB Stiff Legged Deads – 4 sets with a good stretch at the bottom. Don’t worry about weight, get a hard contraction. 8-12 reps
Sissy squat – 4 sets to failure.
Super Set
Adductors – 4 sets of 10, 15, 20, 25. Hold the contraction hard
Abductors - 4 sets of 10, 15, 20, 25. Hold the contraction hard
Super Set
Seated Leg Curls – 5 sets of 20
Leg Extensions - 5 sets of 20
Super Set
Seated calf raises – 10 reps with a good flex at top and after last rep a good 10 second stretch.
Standing calve raise – 10 reps and then finish with a 10 second stretch.
4 sets of each