QUAD KILLA
Started out with some light walking 15 degrees incline at 3 mph to warm up for 15 minutes.
There is three of us which makes for the perfect rest/rep ratio IMO. Joe is calling me coach, it’s really cool, I like the sound of it. We started in the RACK beginning with Squats 25 reps with the bar and all of us were filling the blood flowing and pumping the legs.
Next was a another warm up at 135 x 20 then 12 at 225.
We rested a few and started in on the work sets 315 x 10, 365 x 8 and 315 x 10.
The key to these is that we are concentrating on going slow and keeping constant tension on the quads, no lockout at the top and going parallel.
Next up was barbell lunges but we chose to utilize the Smith with 140 lbs for the first set and 10 reps each leg, I completed but caught a butt cramp and decided to drop the weight for the next two sets and try to stretch out the glute and hammy, seemed to work. The last thing were 2 sets of leg extensions but we all were walking funny by this point but we hammered of 2 sets of 25 and 20 reps very slow and controlled, they didn’t start hurting till around 13 reps and then it was shear will power and determination.
I know I’ll be feeling this one for a few days..
