The Journey to 2010

Well as of the start of Jan the plan is to train legs twice a week for at least eight weeks.  With one day being quad focus the other being ham focus with calves each day.  First week went by ok.  But today!! today was quad focus and did they take a beating.

First up was warmup, stretch and bike  very important on a leg day hahaha 

First exercise was hack squat. Start of with 2 plates a side (45pds each) hit 11 reps, then 4p for 10, up to 5p for 9 and then finish with 5 plates for 10

Second up was straight leg press  3plates for 12 reps, 5p for 12reps, 7plates for 8 reps then 8 plates for 7 reps (not a bad finish 720 pounds plus the sled)

Third, everyone’s fav, the squat rack!!!!   Doing them on the smith to save my back a little.  Squat 185 pds for 10 reps, then 225 for 9, up to 250 for reps of 8 and final set of 8.

Then on too Leg Extensions  2plates for 11 reps, 3p for 11, 4p for 8 and finish 4p for 7.

Then after a breather some seated calf raises in a chair like apparatus and then on a seated angle machine supersetted with donkey raises.

So needless to say i’ll be sore tomorrow I think but it will all be worth it!!!

This entry was posted on Monday, January 14th, 2008 at 6:59 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.