6Pack99’s BodyBlog

Had a killer hamstring workout the other night, so thought I’d post it here:

I’m doing a routine I devised where I do 4 working sets per exercise, the first set is very heavy for 3 reps (strength set), the 2nd set is heavy for 8 reps (mass set), the 3rd set is lighter for 15 reps (endurance set), and the final set is slightly lighter for a verrrrrrrry slow 8 reps (3 seconds up, 3 secs down).

First exercise was leg presses, doing my heaviest set at 650 pounds and working my way down.

Second exercise are "bottom half squats" - I go all the way down very deep, but then only go halfway up - this emphasizes the hams and butt more than the quads.

Third exercise are unilateral leg curls (on the machine).  I do these unilateral now since doing them with both legs there wasn’t enough weight for me. 

Then I give my hams a brief break by doing 4 sets of standing calf raises (same rep scheme).

Finally, I did 4 sets of deadlifts.

Then I limped over to the treadmill and did some HIIT for 20 minutes.

What fun!