Weight upon waking 151.2lbs
Yesterdays macros 3526, 266/235/138 (bit low on carbs as i lost out on 70g (no PWO shake)
Todays painful workout
Squats (close stance) ----- 209*10, 198*10, 190*10
I managed to hit my rep range targets even with increasing the weight from last week, so next week im going to up the weight again.
Leg extentions ----- 100*10, 90*10, 80*10. one drop set of 20% on each set. I managed 4 additional reps for the first set and 5 on the second and final set.
Calves (DC style) -----105*12 RP with (5 second negative, 15 second stretch per rep) I lowered the weight from last time as i couldnt lift powerful enough last time round to get a decent peak contraction, felt much better this week, also achieved a greater pump.
120*13 (3 second negative and 3 second stretch)
Lying hamstring curls ----- 50*9, 50*7, 40*8 (decided to lower my rep range on these to aim for strength, but still maintaining enough reps to stimulate decent hypertrophy.
Ab crunches ----- 3*F
Really happy with my leg workouts at the minute, my quads have grown tremendously (3" in 3 months) and my strength has doubled. My hamstrings are more defined and have increased considerably in size.
Still having trouble with calves but going to give DC a good 6 weeks more to see if i get any results from it.
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls."
Greg Simmons (Gregsimo)
Last edited by Gregsimo; 09-02-2009 at 04:59 PM.