18th Dec. 2018
2. session: calves + hamstrings
Superset of standing calves and seated calves
5 sets of 10 reps each (heavy!), rest/pause if necessary, going back and forth with as little rest as possible, finish both with a 1 minute loaded DC stretch
Lying leg curls
2 sets 42,5kg x 8+4, 6+4
Too failure with toes pointed, then extend your foot (involves the Gastrocnemius) and hit failure again
Vertical leg press
WIDE stance, lower platform as low as possible without blowing out your lower lumbar.
2 sets, 4 plates per side x 20 (rest/pause)
Stiff leg deads on the smith
2 heavy sets, 180kg x 11, 8
Lying dumbbell curls
2 sets, 25kg x 10, 7+3 (rest/pause)
Superset abductor/adductor machine
3 sets each of 10-15 reps
Stretch deliberately afterwards!
