19th Dec. 2018
2. session: calves + hamstring focused legs
Superset of leg press calves and standing 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
seated leg curls (cybex)
2 strip sets of 60,3kg –> 42,3kg
10 –> 10 reps / 7 –> 9 reps
Cybex Squat press
WIDE stance, lower platform as low as possible
5 sets in a “cluster” (30 breaths of rest in between sets) 5 plates per side x 20 (rest/pause),
Wide stance DEEP Squat on the smith
GVT (German Volume Training) 10 sets of 10, 2 plates per side
Yes, I´m German and YES GVT works!
Lying dumbbell curls
1 set in a 5 split cluster of 6 reps, 20kg (30 breaths rest in between clusters)
Stretch deliberately afterwards!
