March 30th 2019
calves + 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 leg curls – 10 strip sets of 10 + 10 – 42,5 +2kg –> 27,5kg
smith deads – 3 plates + 1,25kg – 5 x 10 (r/p)
vertical leg press – 3 plates – 5 x 20 (forced reps)
dumbbell sumo squat – 50kg – 5 x 10
Add- / Abductor superset – 3 x 20 each
–> stretching
