LEG DAY
So finally the toughest day of week… LEG DAY.
I started of with 10minutes on the stairclimber.
Then I choose to do 3 easy sets on the leg extension machine as a warmup.
My first exercise was leg extension, to pre-exhaust my legs.
I did 5sets of 12reps with 130lbs as the easiest and 200lbs as the heaviest.
Always get a good squeese on top.
Then it was over to the squat rack.
Front squats, 4 sets 10reps with 190lbs. Ass to ground.
Now I was really beginning to feel it in my legs, but I went over to the smithmachine and did 3sets,10reps of stationary lunges with 150lbs.
Leg press was next. Here I did just 2 sets,20 reps with 400lbs.
My final exercise was lying leg curl. Not the ordinary one but with my arms fully stretch so that my upper body did’nt touch the aparatus . It’s way more effectice this way.
Much better isolation. 4sets,12slow reps with 40lbs. Again a good squeese on top.
No jerking and momentum.
I finished off my workout with 4sets,15reps on the seated calf machine. 120lbs.
I could barely walk out of the gym tonight.
Must mean I did something correct, right?
Flex-
