Quads, calves and abs:
So I will be doing one of my favorite splits, the 4 day. This will increase both the frequency and rest days. The only compensation is backing of a few sets, no biggie. As I have been feelnig beat up a little. But that could be the fact of fight a little head cold.
I will do this split for the month of Feb. If its going well, will keep it in, or move to the 10 day split laid out. The lower back still is tight and has been for a while. I only feel it on the squating movements. So, taking a break of doing them as a lead off. Instead, I will lead of with hacks and do lighter squats towards the end.
Hack squat: 4 warms, 270/6 295/6 315/6 drop set
Walking db lunge: 55/9 65/9 70/9
Squat: 185/8 205/8 225/10
Leg ext: 70/12 75/12 80/13
1 leg calf raises ss: 1 warms, 25/10 30/9,8 drop set
with abs: 4x
15 min cardio