25th Dec. 2018
Had to go ham focused today in order to give my knees a little break.
1. session: calves + legs (ham focus)
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
Seated leg curls (TechnoGym)
3 sets of 20 reps 40kg rest paused
45 degree leg press (Hammer Strength)
9 plates per side 5 sets of 20 (rest /pause) super controlled eccentrics, closer stance for sweep
single led curl (Hammer Strength)
cluster set 5 x 10, 15kg
70kg 3 sets of 20 (no rest in between sets at all)
Finish off with a DC stretch for quads immediately after the last set. Followed by a lower body stretching routine.