WEDNESDAY
HAMATRING ABD-AD CALVES

HAMSTRING
standing hamstring 4x12 39kg
lying hamstring 4x12 45kg
db stiff 2x15 50kg

adductor 5x10-10-8-8 84-90-104-90kg
abductor 4x12 104kg

GLUTE
glute bridge smith 8x10 100-130-130kg
rope 3x15 30kg
standing abductor machine 3x10 73kg

CALVES
pin 5x15 100-130-134-134-134kg
1 leg 5x12 52kg supersets


This was a great session legs where shaking after it I’m now splitting quad hamstring now with glute training need bit more volume on hamstring too so this is perfect food high base diet 6000 then add extra until I’m full then pull back I’m going too try test again see if it brings the fullness quick too with estrogen