Routine C
Quads & calfs
Week 4
Leg ext/warm2X 50, 80 working3X 160x2, 180 reps 15,15,13
Front squat machine(ss)/warm2X 180X2 working3X 320, 360, 400 reps 15,15,15
Front squat(ss)/warm2X 45, 95 working3X 125, 135, 145 reps 12,12,10
Leg ext(ss)/working3X 120, reps 16,15,15
Sissy squat/working3X body weight reps 20,20,20
Seated calf raise/working3X 45/25 reps 22/13, 22/12, 22/11
legs where really feeling it tonight. did 12mins incline walk pre 12mins bike post
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