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FRIDAY
LEGS
HAMS
lying ham 3x12-10-10 64kg
standing ham on lying 3x12 45-50-50kg
standing ham on ext 3x12 45kg
Abductor 3x12 104kg
adductor 3x15 104kg
QUAD
leg ext 1 leg 3x15 39-39-45kg
HACK
2x12 160 back off 120kg
LEG PRESS
^upper close 2x15 200kg
^lower legs close 2x15 200kg
Toes outward 2x15 200kg
CALVES
Smith 3x15 50kg
GLUTE HAM
db stiff 2x12 40kg
legs are fried but definitely going to swap it around ham day quad day it’s too taxing now
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