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Old 04-09-2014, 04:22 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,750

I've decided my lateral quad is weak because I usually do a slightly wider stance which hits the inner quad more. I am not changing my squat stance because I don't want to screw it up, my squat feels pretty good at this point, but I can include some close stance leg presses and more leg extensions to hammer it a bit more. And the bike sprints I have been doing should help as well.

Wednesday - Legs

Lying Leg Curl w/ calve stretch
100x12, 90x12, 2 sets (different machine, usually hit around 105 for 15

Leg Extension w/ hip adductor stretch
80x15, 90x15, 2 sets

265x8, 8, 8
240 x 7+6 rest pause
220 x 8+7 rest pause
200 x 9+8 rest pause

Squat - hold performed with legs at about 90 degrees, below mid range ROM
165 x 5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest

135 x 15 performed continuous tension/no lockout

Leg Extension
60x15, 3 sets

superset with

Lunges, BWx7 each leg, 2 sets

Cable Stack Leg Press - close stance
150x20, 3 sets

Bike Sprint
1x15, 2x10, level 17

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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