[Bahir]

Fourth workout - lower body hypertrophy+abs

Deadlifts
130 kg's, 11 reps
130 kg's, 10 reps
130 kg's, 5 reps (For some reason, I just failed at this rep)

Squats
Narrow stance, 80 kg's, 15 reps, 5 reps r-p
Wide stance, 80 kg's, 12 reps, 3 reps r-p
Wide stance, 80 kg's, 8 reps, 2 reps r-p

Leg curls
60 kg's, 4-5 reps (was 3-4 reps weaker than normal on this one)
45 kg's, 8 reps, 2 r-p
30 kg's, 12 reps, 3 r-p

Leg extensions
90 kg's, 5 reps (weak)
75 kg's, 7 reps
60 kg's, 8 reps

Calves on hack squat mashine
150 kg's,3 sets, about 10 reps each, all done slowly

Cardio 15 minutes

Abs
leg-pelvis raises, 2 sets
crunches, 2 sets