My hamstring workout
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!
