12th February 2019
calves and 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 curls (Cybex)
67,5 x 5 sets of 10 strip on last set 50kg x 10
constant reps (no Deadstop)
Smith Squat (heel elevated 5cm)
5 sets of 10 – 2 plates + 5kg (complete stop in the hole, no bungee cording)
single leg extensions – 5 x 15 (non stop legs)
floor dumbbell curls – 20kg x 10 (rest/pause)
5 superset with
regular deads – 5 plates x 5
Adductors – 5 x 10reps
–> STRETCHING!
