FRIDAY
QUAD HAM CALVES

QUAD 5 second tempo
leg ext 4x15-12 73-86-2x113 plus 10kg
standing hamstring 4x15-12 39-45-59-66kg
hack squat 160-200-240kg
leg press low 2x15 200kg
wide leg press 2x10 200kg


HAM
lying ham 3x15 50kg
standing ham curl 3x15 39kg
db stiff leg 2x12 50kg

ADDUCTOR ABDUCTOR
adductor 4x10 70-86-104-104kg
abductor 3x15 104kg


CALVES
pin 5x15 120kg
leg press 4x20 150kg

very good session legs where fried after the hack squat but enjoying being able too do it again leg press felt so heavy after it

dropped bit more weight little under 140kg