LEGS(HAMS)/CALVES
pre/during workout
coffee/w/equal
zero carb monster energy drink
25 mins recumbent bike
7 mins treadmill
8 mins recumbent bike
total cardio=40 mins
banana,gatorade
LEGS(HAMS)
2 warm up sets standing leg curls
4 warm up sets leg extensions
3 warm up sets stiff legged dead lifts
4 working sets SLDL's*135x10,185x8,225x7,225x6*drop to 135x7*
4 sets leg press*270x10,470x10,670x8,760x5*
2 sets seated leg curls*240x12,275x10*
2 working sets leg extensions*110x10,120x7*drop to 60x8,60x12+6rp*done unilaterally*
CALVES
4 sets seated calf raises*45x10,90x10,135x7,135x8*
stretching,icing
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