WEDNESDAY
LEGS
QUAD
leg press 2x12 200kg 5 second tempo
wide press 2x12 200kg 5 second tempo
1 leg press 2x10 100kg 5 second tempo
leg ext 3x10 39kg 5 second tempo

HAM
standing ham curl 3x15 25kg
db stiff leg 2x12 40kg


ADDUCTOR ABDUCTOR
adductor 3x12 86kg
abductor 3x20 104kg


CALVES
pin 3x15 150kg drop set

doesn’t look like much but this 5 second down and up pause at the bottom is absolutely killing far harder than just moving the weight finally glad too smash legs