Legs & Calfs
Seated Leg Curls:
1. 25kg x 40 reps
2. 40kg x 20 reps
3. 55kg x 15 reps
4. 70kg x 10 reps
Lying Leg Curls:
1. 40kg x 15 reps
2. 47kg x 10 reps
3. 55kg x 8 reps
4. 62kg x 8 reps
Leg Extensions:
1. 25kg x 20 reps
2. 40kg x 20 reps
3. 55kg x 15 reps
4. 70kg x 15 reps
Hack Squat:
1. MW x 20 reps
2. MW + 20kg x 15 reps
3. MW + 40kg x 10 reps
4. MW + 60kg x 10 reps
5. MW + 80kg x 8 reps
Panata Leg Press:
1. 50kg x 15 reps
2. 100kg x 12 reps
3. 150kg x 10 reps
4. 200kg x 8 reps
Seated Calf Raises:
1. 25kg x 30 reps
2. 35kg x 25 reps
3. 45kg x 20 reps
4. 55kg x 15 reps
Smith Machine Standing Calf Raises:
1. 50kg x 20 reps
2. 70kg x 20 reps
3. 90kg x 20 reps
4. 110kg x 15 reps
LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg x 20 reps
Didn't feel energetic as I always do.
Working out 5 times a week takes its toll.
Gonna shift to a lower gear this week.
