I am almost under 180lbs during morning weigh in! Vascularity, strength and muscle size are all increasing nicely!
Phase Three- Workout 2: Quads and Hams
Smith Machine Front Squats 6×6, tempo 4-1-1-1, rest 2 mins
Smith Machine Leg Press (quad emphasis) 4×8 with 10 partials at top, tempo 4-0-1-0, rest 40 secs
Alternating BB Lunges– lean forward at the hip 4×10 (1-1/2 reps), tempo 4-0-1-0
Single Leg Curls 4×7, tempo 4-0-1-0, rest 40 secs
BB Stiff Leg Deadlifts 4×21, tempo 4-0-1-0, rest 40 secs
Leg Raises 4×12
BOSU Crunches 4×15
Smith Machine Calf Raises 4×12
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