12th February 2019

calves and legs:

Superset of legpress calves and standing calves

5 sets of 10 reps each (heavy!), rest/pause if necessary, going back and forth with as little rest as possible, finish both with a 1 minute loaded DC stretch

 

seated curls (Cybex)

67,5 x 5 sets of 10 strip on last set 50kg x 10

constant reps (no Deadstop)

 

Smith Squat (heel elevated 5cm)

5 sets of 10 – 2 plates + 5kg (complete stop in the hole, no bungee cording)

 

single leg extensions – 5 x 15 (non stop legs)

 

floor dumbbell curls – 20kg x 10 (rest/pause)

5 superset with

regular deads – 5 plates x 5

 

Adductors – 5 x 10reps

–> STRETCHING!