QUADS/CALVES 16/03/22
Leg extensions (occluded)
75kg x 25 (+3), 18 (+2), 13, 11 (30 sec rest breaks)

Adductor machine
71,25kg x 25(+3), 22(+4), 20 (+4)

Heel elevated smith squat
8x60kg warmup
8x100kg
8x140kg
8x150kg
12x100kg (4-5 sec negatives + paused)

Bulgarian split squats
3x15x50kg

Sissy squat
22xBW
20xBW
18xBW
17xBW

Seated calf raises
55kg x 15, 12, 10, 10
40kg x 15

Quads are smoked! Very good workout for being 7,5 weeks out.