2nd Janauary 2019
Session 1: calves and quad emphasize legs
Superset of legpress 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)
3 sets of 10 reps 62,5kg (rest/pause)
Cybex Squat press
7 plates x 5 sets of 15 (rest /pause) super controlled eccentrics, stance wide enough that I can get my thighs past gut. That was awful…
Smith squat (comfortable stance)
80kg GVT 10 x 10 (super controlled eccentric, 2 second sit DEEP in the hole)
Finish off with a DC stretch for quads immediately after the last set. Next time I´ll drop the GVT and see what weight I can work up to for 2 max sets of 6-10 reps. I just can´t do that every time because my knees will give me shit if I did…
Lying dumbbell curl on the floor
5 sets of 6 reps in a cluster with a 20kg dumbbell (30 breaths rest in between clusters)
control the eccentric, knees touching all the way, squeeze the adductors
Followed by a lower body stretching routine.
