19th February 2019
calves and legs:
Since my hip and therefore my knee isn´t hurting anymore, legs is my favorite day again!
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 + 2,3kg x 3 sets of 11 strip on last set 50kg x 10
Deadstop reps
Cybex Squat press
5 sets of 15 – 7 plates
single leg extensions – 5 x 15 (switch legs non stop)
seated curls – 50kg x 20 (rest/pause), 5 sets
superset with
dumbbell stiff leg deads – 60kg x 6+
Adductors – 5 x 10reps
–> STRETCHING!
