WEDNESDAY
QUAD HAM CALVES
QUAD 5 second tempo
leg press low 2x20 250-300kg
wide leg press 2x25 150kg
hack squat 2x10 not this week
leg ext 3x12 66-73-73kg
sissy 2x15 30kg


HAM
standing ham on lying 4x12-8 32-26-41-45
lying ham 3x12 41kg
db stiff leg 2x15 30kg
glute bridge smith 3x10 60kg




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


CALVES
pin 3x12 134kg
1 leg 3x12 73kg
leg press 5x20 200kg

Cut done had little more food yesterday today I’m so flat now but don’t want to overdo it tonight was tough session knee felt little off but still killed it

Food will be 5k