Another single workout day today- this one Quads and Hamstrings.
My legs are still tight from two days ago and the double leg workout then.
Before the weights I was able to get in a 5km run, which seemed to get the legs moving and the muscles more ready to work.
As for the workout:
Smith Machine Leg Press (feet low) 4×8+Drop Set, tempo 4-0-1-0, rest 80 secs – 315lbs on all four sets, drop was 8 reps each of 275lbs, 225lbs, 175lbs maintaining the above tempo. These absolutely inflated my quads especially directly above the knee.
Leg Extensions 4×8+Drop Sets, tempo 4-0-1-0, rest 80 secs – 60lbs on all sets, drop was 6 reps each of 50lbs, 40lbs, 30lbs. At this point I could barely support myself on my legs!
Lying Leg Curls (feet on stability ball) 3×10, tempo 6-0-3-0, rest 80 secs
Glute-Ham Raises (using BOSU under knees and heels under barbell for anchor) 5×8, tempo 4-0-1-0, rest 40 secs
Hanging Leg Raises 5×10, tempo 3-0-1-0, rest 40 secs
By the end of this workout my legs were cramping just trying to walk back to the house. I immediately took 2 scoops of FinaFlex BCAA/SAA, 3 tbsp of Soy Lecithin and 50g of protein. I then spent 15 mins just stretching out and massaging my quads and hams.
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