07/02/11

Lower Body (plus abit of bicep work)

Leg Press
50kg * 10
100 * 10
140 * 5
180 * 5
220 * 5
260 * 5
300 * 5, 5, 5, 5, 5

Leg extensions
35 * 10
55 * 10
65 * 10
85 * 10

Hammer Curls (DB)
20 * 8
25 * 8
30 * 8
35 * 8

No squats or GHRs for me today, back is still feeling the pain, so I had to limit my lower body work to machines (*GAH). Decided to just get in more volume on the leg press and ramp up to a 5 x 5 ~ 300kg. All pressing was done explosive, with a hard contraction on the quads. Leg extensions (never thought i'd be touching these so soon) were all done with 1 sec squeeze at the contracted position, and for added pain, i kept my foot flexed towards my body (dorsiflexion). Hammer curls were fun to do as usual, and I think i might be able to start moving up to the 40s soon.