hififi
Pro-Member
TROG Posts: 3
Forum Posts: 2565
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Squats (21's: 7 narrow, 7 shoulder width, 7 wide/sumo)
Bar, 2.5kg, 5, 7.5, 10
Failed quite early on these last week they were REALLY tough, but think I forgot to eat b4 WO! MUCH better this week.
Supersetted with side raise - 3kg - 20 x 5
Seated leg Curl (singles)
15kg x 12, 12, 12, 12
Supersetted with front raise - 3kg - 20 x 4
Leg extension (singles, set each: toes forward, out & in)
10kg x 12, 12, 12
Noticed left leg's noticeably stronger than right?!
Supersetted with rear raise - 1kg - 20 x 3
God I was embarrassed to be seen with a 1kg DB, haha! BUT I wasn't soming far enough back to hit rear delt, when PT showed me, I've had to come right down, but a least I'm actually hitting target muscle now (Tan did with 8kg's!!!!)
Leg Press (singles, set each: 'normal' foot back to hit glutes)
50kg x 2 (12)
Supersetted with press - 15 x 7kg, 7
Back ext: 15 x 2 sets
Supersetted with stationary lunges- 10 each leg x 2 sets
Abs - Various
Malika's butt busters - 1 set 20 each 3 movements
Stretchdown
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