Lex_300
Olympian Member
TROG Posts: 17
Forum Posts: 508
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QUADS & CALVES
Same format as last week but switched up the FST-7 on the Leg Extension for Body Weight Lunges supersetted with Straight leg Calf raises to give my knee a little rest from the isolated movement of leg extensions until it is fully healed.
Leg Extensions - 4 Sets
- 16reps, 12 reps, 10reps, 10reps
- Weight increased up to set 3
- Using slow clean reps tensing at the top of the lift
Wide Leg Press - 4 Sets
- 16reps, 12reps, 10reps, 8reps
- Weight increased by 20kg each time
Close Leg Press - 4 Sets
- 16reps, 12reps, 10reps, 8reps
- Weight increased by 20kg each time
Walking Lunges Super Set with Straight Leg Calve Raises - 5 Sets, 12-16reps for Calves and 40reps on the lunges (20 per leg)
Really good tough session and the lower foot placement on the leg press is already locked in nicely. Managed a few more reps whilst maintaining the same intensity as last week so good improvement! On the Calf raises I turned my Feet inward to work the outter calf more as I keep my feet straight on the second session later in the week.
Absolutely crippled after this so again took a 10min break to rehydrate and warm up the bicep muscles and elbow joints.
BICEPS
Seated Single Arm Curls - 3 Sets
- 20kg for 10 (per arm)
- 20kg for 9
- 20kg for 8
Seated Single Arm Hammer Curls - 3 Sets
- 20kg for 12 (per arm)
- 24kg for 8
- 24kg for 8
Standing EZ Curl Bar..err..Curls [:)] - 3 Sets
- 40kg for 12, 10 and 10
Seated Concentration Curls - FST-7
- 7 Sets - 15 reps - Constantly alternating from arm to arm
Managed to start out a little heavier on the seated curls this week but was favouring my elbow a little so didn't increase the weight until the second exercise to ensure the stress on the joint was minimal until the blood was well into circulation!
The FST training really leaves you really pumped and the muscle so hard its difficult to even pinch the skin! Hard work but hopefully its going to generate continued improvement.
ABS
Wide Grip Hanging Leg Raises with Knee Raises - 5 Sets
- As many leg raises as I can aiming for 20
followed by 10 knee raises as a superset.
Tough Tough Session and feeling it today but very happy with the progress and lifts are continuing to become more and more fine tuned and controlled helping to focus on the muscle being targeted.
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