Day 5, Week 5: Lower Body Hypertrophy Day

1 to 2 min rests; no more than 2 min

Lower Body Power Exercise speed work:
Hack Squat Machine 6 x 3 reps
with 65-70% of normal 3-5 rep max
@ 145 lbs
(147 = 70% of 210) 145
(136.5 = 65% of 210) 140
(45 x 2 + 25 x 2 + 2.5 x 2) 145
(45 x 2 + 25 x 2) 140
*145 x 15 reps fast w/sacrificing form, needed three more reps :/
Made it up on the leg press, believe me!

Hypertrophy pressing movement:
Hack Squat Machine
3 x 8 reps
@ 180 lbs (45 x 4)

Hypertrophy pressing movement:
Leg Presses
3 x 15 reps
@ 435 lbs
(45 x 8 + 35 x 2 + 2.5 x 2)
Last set almost reached failure, with no spotter this is a sucky situation.
I pushed through the end though. 

Hypertrophy extension movement:
Leg Extensions
3 x 20 reps
@ 45 lbs, per leg
Last set was a disaster, I did this exercise first by the way.
I thought my left quad was going to pop, like back in November. I got scared and took the weight down. I don't have time for another injury!
Last 10 reps of 20 reps, of the last set: left leg @ 40 lbs; last 5 reps of 20 reps, of the last set: right leg @ 40 lbs

Hypertrophy pulling movement:
Stiff Legged Deadlifts
3 x 8 reps
@ 125 lbs (bar + 35 x 2 + 5 x 2)

Hypertrophy curling movement:
Lying Leg Curls
2 x 15 reps
@ 100 lbs

Hypertrophy curling movement:
Seated Leg Curls
2 x 20 reps
@ 100 lbs

Hypertrophy calf movement:
Calf Raises on back of Incline press (on the spotter's platform)
12 sets to failure; 60 sec rests only!
31 reps, 40 reps, 36 reps, 45 reps, 30 reps, 35 reps,
35 reps, 30 reps, 37 reps, 47 reps, 40 reps, 40 reps
Thought my calves were going to explode. I couldn't really walk for a few min afterwards. It was nice.

Adductor machine
Three sets to failure
@ 190 x 15 reps
^Oops! Planned to do 180, but I'm so used to using 190, I forgot on the first set.
@ 180 x 17 reps
@ 180 x 12 reps

Abductor machine
Three sets to failure
@ 180 lbs
17 reps, 12 reps, 10 reps

Walked 5 min @ 2 mph, then stretched.