15th March 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) – 49,5 + 6,8kg – 5 x 20 (rest/pause)
Smith Squat5 – 10 total sets – 20 plates x 20, 2.5 plates x 10, 3 plates x 6 x 8 sets
Cybex Squat Press – 5 plates per side – 5 x 20 reps minimal rest
I used BFR bands for that. Pump was insane. That was my first time ever using those.
lying DB curls – 5 sets 6-10 reps – 45 sec. rest
Adductors – 5 x 15reps
–> STRETCHING
