Blasted them today rendering me wobbly & light-headed - haven't went this heavy in awhile:
warm-up: leg ext 2 x 30
leg press:
2 plates x 30
4 plates x 20
6 plates x 15
8 plates x 10
10 plates x 15
12 plates x 12
13 plates x 9
leg ext:
3 x failure (15-25)
1 set of 3-second contraction reps until on fire
hack squats:
3 plates x 20
4 plates x 15
5 plates x 10
leg curl:
4 x failure (8-15)
sldl:
135 x 12
225 x 10
275 x 10
315 x 8
toes press on leg press - 4 x on-fire (15-25)
donkey calf machine - 4 x on-fire (15-25)
I don't do squats regularly anymore due to lumbar issues stemming from squats in the past. I might do some high rep sets with 225 some times, or front squats on the Smith - but not today. What's ya'alls routine look like?
warm-up: leg ext 2 x 30
leg press:
2 plates x 30
4 plates x 20
6 plates x 15
8 plates x 10
10 plates x 15
12 plates x 12
13 plates x 9
leg ext:
3 x failure (15-25)
1 set of 3-second contraction reps until on fire
hack squats:
3 plates x 20
4 plates x 15
5 plates x 10
leg curl:
4 x failure (8-15)
sldl:
135 x 12
225 x 10
275 x 10
315 x 8
toes press on leg press - 4 x on-fire (15-25)
donkey calf machine - 4 x on-fire (15-25)
I don't do squats regularly anymore due to lumbar issues stemming from squats in the past. I might do some high rep sets with 225 some times, or front squats on the Smith - but not today. What's ya'alls routine look like?
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