January 30, 2019 at 8:29 am #3868
calves + legs
30th January 2019
session 1: calves + hams
Matt and I decided that I should lay off quads for a while so I only did hamstrings and calves. Honestly, I´m pretty depressed about that.
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 curls (Cybex)
67,5 x 3 sets of 10 strip on last set 50kg x 10
stiff legged dumbbell deads – 60kg x 6-12
5 supersets with
seated curls – 50kg x 20 (rest/pause)
lying dumbbell curls – 21kg x max.
regular Deads off the floor – 5 x 5 with 5 plates per side
2 plates – 5 sets to failure