TRAINING:
Hit Legs, Abs, and Calves last night.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Standing Leg Curl /ss/ Seated Leg Curl:
Rep goal was 10 standing, 12 seated.
Set 1 =50x10 then 150x12
Set 2 =50x10 then 150x12
Set 3 =50x10 then 150x12
Set 4 =50x10 then 150x12
Set 5 =50x10 then 150x12
Adductor Machine:
Rep goal was 10.
Set 1 =265x12
Set 2 =265x11
Set 3 =265x11
Set 4 =265x10
Pendulum Squat:
Goal was to work up doing sets of 6-8 until I lost my speed/explosiveness.
Set 1 =4pps x8
Set 2 =5pps x6
Set 3 =5.5pps x6
Plate Loaded Leg Sled:
The goal was 30 reps piston style. Deep stretch to 3/4 lockout. Quad always under tension.
Set 1 =3pps x30
Set 2 =3pps x30
Set 3 =3.5pps x25 +5
Set 4 =3.5pps x30
Last set was immediately followed by a 30 second quad stretch.
Leg Extension:
1 set to failure.
150x17
Hanging Leg Raises:
To failure.
Set 1 =30
Set 2 =26
Set 3 =25
Set 4 =22
Plank:
Regular Plank =3mins 30 sec
Left + Right side Plank =1min 40 sec
Standing Calf Raises:
1 set of 100 reps. Rest whenever required but no longer than 10-15 seconds.
LVL 5x 27 +11 +10 +9 +10 +9 +9 +8 +7 =100