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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.
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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

Squat
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

Squat
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
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