Legs Day

Just finished legs day and writing this as I eat my oats and whey along with my roast chicken with veges. Okay let's review what I just did. After warming up a few sets with the bar and 60kg, I moved on to my first working set.

Rep scheme as below:

1. 5 reps with 95kg
2. 3 reps with 107.5kg 
3. 1+ rep with 120kg 

Actual work done: 5,3,4. Not too bad. Should have been a 5 but i pussied out and did not go low enough. Next week will do better. Moving on to the assistance work. Today Twain tried to be fancy and wanted a change, so we did step ups with 40kg with the medium box instead of the usual superset of heavy leg press/ lunges with 30kg.

3 sets of 10 for each leg with 40kg 

Moving on to leg presses with really strict ass form, rep by rep.

3 sets of 15 with 120kg 

and we focus on the eccentric. speaking of eccentric, some mofo tried to be funny and used the same weights as us and almost killed himself. Not saying we use heavy weights since the main focus is the slow negatives but this dude just come up and did 2 inch presses.

Afterwards some hamstring work to bring up my lack of hammies, hamstring curl

4 sets of 10 with 57.5 

followed by stiff leg dl

4 sets with 60kg, 8,8,10,6 (really need work on grip and mental focus)

lastly, some calves press with 120kg where the focus is the squeeze and stretch and last set we drop it down to 80 but more stretch, (8sec instead of the previous 5sec).

4 sets of 15 press

 

Squats

And abs, just 4 sets of 8 of hanging leg raises. That's all. Legs feel good.  Looking forward to tmr's delts.