Routine C

Quads & calfs

Week 3

Leg ext/warm2X 50, 80 working3X 160, 180, 200 reps 15,14,15
Front squat machine(ss)/warm2X 180X2 working3X 320, 350, 370 reps 13,13,14
Front squat(ss)/warm2X 45, 95 working3X 125, 135, 145 reps 12,12,12

Leg ext(ss)/working3X 140, 120 reps 11,14,15
Sissy squat/working3X body weight  reps 20,20,20

Seated calf raise/working3X 45/25 reps 25/14, 25/11, 22/10



beat the legs up pretty good tonight did 12mins incline walk pre and 12mins bike post