Saturday 22nd June 2013
Frog Press (Leg Press) 215kg x20
DB Walking Lunges 26kg x2x22 (90s rest)
Pull Throughs 47.5kg x10x10x10x10x10 (90s rest)
Seated Leg Curl 50kg x12x12x12x12 (90s)
Toe Press Calf Raise 100kg x12 (DC style)
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Friday 22nd March 2013
Heels High Leg Press 210kg x22
Walking Lunge 24kg DB’s x22x22
Pull Through 45kg x10x10x10x10 (60 secs rest)
Seated Leg Curl 45kg x12x12x12, 40kg x12x12 (60 secs rest)
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Thursday 7th February 2013
Squeezed in a leg session before weekend away, but didn’t get a chance to post until today:
Frog Press 200kg x20
Walking Lunges 24kg DB’s x20x20
Pull Throughs 42.5kg x10x10x10x10
Seated Hamstring Curl 45kg x12x12, 40kg x12x12x12
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Tuesday 23rd October 2012
Plenty of time today so took my time to warm-up properly – started doing pull-throughs again in place of hamstring curls and working down the weight stack on cable crunches (minimum hip flexor involvement on these). Still doing as many chins as possible throughout session and stick pass throughs for shoulder mobility.
Incline Bench 87.5kg x5x5x10 – followed up with 60kg x17 after minimum rest, in between sets cable face pulls (10) x13x13
Kroc rows 42.5kg x23
DB Flyes 15kg x12x10x8 – went back to DB’s as machine was irritating my shoulder
Cable pullover (11) x12, (10) x8x7 – I think the cable machines are 10lb plates, but again not 100% on this.
Hack Squat 97.5kg x20 – Man these are getting tough now! Ran out of memory on my phone so video didn’t save, I’ve not deleted any of them since I started recording my lifts, oops! – 100kg next week, yikes!
Following it up later with the old ‘Core & Stretch’ class, going to do a bit of hip flexor mobillity and lower back stretching to get the most from it!
