07/03/11

Legs

Seated Ham curl
35kg * 15
45 * 15
65 * 15
75 * 12
85 * 10
90 * 8

GHR
5 * 6
BW * 8, 8

Leg extension
35 * 15
45 * 15
65 * 15
75 * 12
85 * 10
95 * 8, 8

Leg Press
120 * 20, 10, 10, 10
*The first set of 20 was done with a quick tempo. The subsequent sets of 10 were done with explosive concentric and 3 sec eccentrics, varying foot placement with each set.*

Calf press
120 * 8, 8, 8, 8
*These were done with a double pop (concentric held for a second, then an additional push to squeeze the calf even further) and a 3 second stretch in the bottom portion.*

Sled curls
50kg * 5 sets

Sled tricep extensions
50 * 5
*The sled curls and extensions were done supersetted, so 1 set of curls down, then 1 set of extensions back.*

Was pleased that I could do the GHR's. For some reason, my lower back doesn't take the strain anymore when i'm doing the lowering portion of the exercise, which is fantastic news. Approximately two more weeks till I squat and dead again!