Just finished my first run through the Mountain Dog Meadow of Muscle Growth 
Definitely going to be a fun, tough next six weeks.
I started with a 5km run to loosen up.
Today was Legs- 17 sets
Lying Leg Curls (weight x reps)- tempo: 3-0-1-0
20×8 + 6 partials
20×8 + 6 partials
20×8 + 6 partials
Goal was to get blood into the hamstrings, which it did nicely
Reverse-Band Barbell Back Squats – tempo: 3-0-x-0
135×12
155×12
185×12
bands were now attached for the following sets
205×6
235×6
265×6
295×6 – bar slowed down on this set. Last rep was slow.
Goal was to be explosive
Smith Machine Leg Press – constant tension/ no lock-out
8 reps feet wide, high and feet at 10 o’clock. Immediately after 8 reps feet narrow.
*between each set of leg press a 30 second quad stretch is completed*
155×8
195×8
235×8
295×8+8
295×8+8
295×8+4 just couldn’t get the remaining four reps on the narrow feet press
295×8+6 got a few more on the narrow feet press this time
Goal was to get massive pump in legs
Step-Ups on box at knee height- tempo: 4-0-1-0
I couldn’t find the balance using weights in my hands so I opted to work on tempo-based reps instead.
3 sets of 12 reps with above tempo completed
Goal was constant tension and enhance pump
Smith-Machine Barbell Stiff-Legged Deadlifts– tempo: 3-0-1-0
105×10
105×10
105×10
Goal was to pump muscle and emphasize stretch
This felt great! Looking forward to continuing through this new program.
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