19th March 2019
calves and legs:
Superset of standing calves and seated
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
lying curls – 42,5 – 5 x 20 (rest/pause)
vertical leg press – 100 reps rest pause set – 3 plates –> 5 x 20 with 5 plates
Deadlifts – 190kg – 5 sets of 10
single leg curls – 5 x 10 – switch legs non stop
Adductors/Abductors – 3 x 20reps on each non stop
–> STRETCHING
