Thu, Feb-13-03, 17:38
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Senior Member
Posts: 11,512
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Plan: IF +LC
Stats: 287/165/165
BF:
Progress: 100%
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C7W1D4
Forgot to update Wednesday S&M Session
Workout #3 – Quads / Hammies / Calves
Quads
Leg extensions, 3 sets, 12, 10, 15 reps
Static contraction after each set – drop weight 20%; proceed to next set with that weight
Quads & Hammies
Superset #1 – 3 sets, 12,10,15 reps (squats)/ 3 sets 10 reps each (sissy squats)
Squats
Sissy Squats
Follow each set of S squats w/ SC for 30 secs
Superset #2 – 3 sets, 12,10,15 reps (curls) / 3 sets 12, 10, 8 Deadlifts
Hamstring curls
Straight leg deadlifts
Glutes/Hammies
Lunges, 3 sets, 12, 10, 8 reps (one leg at a time)
calves:
Standing raises
3 sets, 12, 15, 12 reps each exercise
Seated raises
3 sets, 12, 15, 25 reps each exercise
Reverse calf raises
3 sets, 30, 25, 20 reps
Failure on last set, then do partial reps until failure again.
Nat (In pain today)
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