THURSDAY
QUAD HAM CALVES

QUAD 5 second tempo
leg ext 4x12-10 73-86-100-113 plus 10kg
standing hamstring 4x15 39-45-59kg
hack squat 2x10 120-160
wide leg press 3x12 150kg
leg press low 3x15 300kg

HAM
standing ham curl 6x15 39kg
lying ham 3x10 50-54-54kg


ADDUCTOR ABDUCTOR
adductor 3x10 70-77-86kg

CALVES PLATED
4x15 200kg


Legs were trashed after this cramping too but a great workout leg press hack wasn’t too heavy no failure but this was well enough as legs cramping I’m finding I don’t need much on legs too much volume they cramp easy this will be due to no training them when injured but now fully healed

Foods bit low today 3500 but holding at 143kg now