Total time: 1 hour 5 min (including 10 min warmup)
Cardio: 25 min brisk walk after breakfast
Began my warmup with a couple of sets of bodyweight squats to get the blood flowing and my legs loosened up, followed by four progressively heavier warmup sets of 47.5 kg, 67.5 kg, 87.5 kg, and 97.5 kg. After I knew I as thouroughly warmed up, I headed into my first working set of squats.
1. Squats
- 7 reps @ 107.5 kg
- 8 reps @ 90 kg
- 8 reps @ 82.5 kg
2. Barbell lunges
10/8/6 reps @ 60 kg
3. Leg extensions and hamstring curl supersets
15/12/10 reps @ 45 kg (extensions) + 12/8/7 reps @ 37.5 kg (curls)
4. Single leg dumbbell calf raises
15/12/10 @ bodyweight + 8 kg
5. Seated calf raises
20/15/15 @ 70 kg
Notes: Great workout, I really loved the pump I got from the supersets. In fact I was stronger on the curls than usual which was really interesting. I need to watch my form on the heavy squats, but it will be a while before I lift this heavy again.
3. Leg extensions and hamstring curl supersets
15/12/10 reps @ 45 kg (extensions) + 12/8/7 reps @ 37.5 kg (curls)
4. Single leg dumbbell calf raises
15/12/10 @ bodyweight + 8 kg
5. Seated calf raises
20/15/15 @ 70 kg
Notes: Great workout, I really loved the pump I got from the supersets. In fact I was stronger on the curls than usual which was really interesting. I need to watch my form on the heavy squats, but it will be a while before I lift this heavy again.
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