THURSDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

HAMSTRING
standing ham curl 3x10 52kg
high leg press 3x20 300kg
lying hamstring curl 3x10-10-8 73-82-91kg
1 leg 2x10 32kg then negatives
db stiff hanging over smith 3x12 18kg

ABDUCTOR ADDUCTOR
Abductor 3x12-10-10 104kg drops
Adductor 3x20 104kg

CALVES
3x15 300kg
3x20 100-134-175kg

GLUTE
hypers 2x12 plate 20kg


QUAD
leg ext 3x12-12-9 73-92-118kg
leg ext 2x12 1 leg 32kg
sissy squat 2x15 20kg plate

knee feeling good so should be able to hit quad Saturday again can really feel hamstrings growing pump was insane