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Ever since I injured my back in late August last year, I haven't been able to go all out on some leg movements due to compression on the discs. I mean I still have been dealing with sciatica since then. It's usually manageable, but if I use too much weight on ANYTHING that compresses the spine, the sciatica starts killin' me. So I did this today, considerably lighter, but damn I'm feeling it:
leg press - 1P (plate) each side x 40, 2P x 25, 4P x 20, 6P x 20, 8P x 14
hack squat - 2P x 15, 3P x 15, 3P x 12
leg extension - 100 x 30, 130 x 20, 150 x 20, 100 x on-fire (3 second static holds at top)
lying leg curl - 90 x 20, 110 x 15, 120 x 12, 130 x 10, 100 x on-fire (3 second static holds at top
seated leg curl - 70 x 20, 90 x 15, 100 x 12
calf raise on leg press - 4 sets, 4-5P until on fire (20-30 reps)
standing calf machine - 3 sets, 200-330lbs until on fire (12-20 reps)
Eliptical machine - 7 mins had to stop bcoz ham and quads cramping
Done. Stumbling and bumbling outta the gym.
leg press - 1P (plate) each side x 40, 2P x 25, 4P x 20, 6P x 20, 8P x 14
hack squat - 2P x 15, 3P x 15, 3P x 12
leg extension - 100 x 30, 130 x 20, 150 x 20, 100 x on-fire (3 second static holds at top)
lying leg curl - 90 x 20, 110 x 15, 120 x 12, 130 x 10, 100 x on-fire (3 second static holds at top
seated leg curl - 70 x 20, 90 x 15, 100 x 12
calf raise on leg press - 4 sets, 4-5P until on fire (20-30 reps)
standing calf machine - 3 sets, 200-330lbs until on fire (12-20 reps)
Eliptical machine - 7 mins had to stop bcoz ham and quads cramping
Done. Stumbling and bumbling outta the gym.
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