Quads and calves
Hack squat warmup 40kg 12 reps 80kg 6 reps 120kg 3 reps worksets 160kg 8 reps 120kg 8 reps 80kg 10 reps 40kg 18 reps
Vert leg press warmup 40kg 12 reps 80kg 6 reps 120kg 3 reps workset 160kg rest pause 12 reps 6 reps 4 reps
Smith lunges 40kg 20 reps 2 sets
1leg ext 20kg 12 reps 25kg 12 reps 30kg 12 reps then both legs 20 reps
Smith calf raises warmup 40kg 12 reps 80kg 6 reps 100kg 3 reps workset triple drop 110kg 8 reps 80kg 10 reps 40kg 12 reps
Seated calf raise fst7 40kg 12 reps
About to do 30 min liss on bike dont feel cardio is effecting my training so will keep at it unless it does.
Hack squat warmup 40kg 12 reps 80kg 6 reps 120kg 3 reps worksets 160kg 8 reps 120kg 8 reps 80kg 10 reps 40kg 18 reps
Vert leg press warmup 40kg 12 reps 80kg 6 reps 120kg 3 reps workset 160kg rest pause 12 reps 6 reps 4 reps
Smith lunges 40kg 20 reps 2 sets
1leg ext 20kg 12 reps 25kg 12 reps 30kg 12 reps then both legs 20 reps
Smith calf raises warmup 40kg 12 reps 80kg 6 reps 100kg 3 reps workset triple drop 110kg 8 reps 80kg 10 reps 40kg 12 reps
Seated calf raise fst7 40kg 12 reps
About to do 30 min liss on bike dont feel cardio is effecting my training so will keep at it unless it does.