Saturday, April 02, 2011


Quads and calves workout

Wow, great start to the new round!! And I am using the Juggernaut Method rep scheme for the major movement. Will apply it to squat, bench and deads. The squat number was taking from my recent 440 single. 10 percent less of the max lift was plugged in and off we go. It was 10's today. This was actually a challenge since I do gas out with higher reps. But it went ok. Rest of the workout was banging!!!

Squat: 4 warms 240/10,10,10,10,10
Walk db lunge: 2 warms, 75/6 80/6
Hack Squat: 2 warms, 225/8 250/8 drop into 185/14
Leg ext: 70/12,11,9 burn set
Single calves: 2 warms, 3 chains/10,9 2 drop sets
Ab work: 5 sets

18 min cardio

Check in: bw of 156. Very surprised to see it this low. Glad today was a refeed plus free meal day!!!! After the leg workout, the veins are already showing in the legs and abs!!!

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