THURSDAY
QUAD HAM CALVES
QUAD 5 second tempo
leg press low 3x10 300-350-400kg
wide leg press 2x12 200kg
hack squat 2x10 100-120kg felt heavy
leg ext 4x15 66kg
sissy 2x15 30-36kg


HAM
standing ham 8x12-10 59-45kg
lying ham 3x10 64kg
db stiff leg 3x12 50kg




ADDUCTOR ABDUCTOR
adductor 5x12 84kg
abductor 3x12 104kg


CALVES
pin 3x12 152-175-175kg
1 leg 3x12 73kg
leg press 5x12 300kg

really felt it yesterday energy was low but wasn’t hydrated enough or enough salt only had 1 meal which ended up being shake after gym only hitting 1500 chose sleep but had a free meal baguette coronation chicken now regular meals lost 4 pounds yesterday too tonight will be arms