Saturday Jan 27,2018--all reps done full and slow with pause at botton and top of movement
Legs, calves
hack squat(bodymasters) 4x12-15---just the machine, getting used to the feel of it
45 degree leg press(Icarian) 3x15-20--135/225/315
one leg extension 4x15-20--10-15-20-25
Stand leg curl(on leg extansion) 4x12-15---20-25--30-35
seated leg curl 4x10-12--30-45-60-75
seated good girls/bad girls// standing glute kickback---3x15-20 each
seated horizontal toe press(atlantis) 4x25----60-80-100-120
one leg seated calf(hammer strength) 3x10-12
front tibia raises 3 sets--stand on chin dip station foot stands place a small band over my shoe(other end is around a dumbell figure out the rest)
No cardio today, had to be somewhere
Legs, calves
hack squat(bodymasters) 4x12-15---just the machine, getting used to the feel of it
45 degree leg press(Icarian) 3x15-20--135/225/315
one leg extension 4x15-20--10-15-20-25
Stand leg curl(on leg extansion) 4x12-15---20-25--30-35
seated leg curl 4x10-12--30-45-60-75
seated good girls/bad girls// standing glute kickback---3x15-20 each
seated horizontal toe press(atlantis) 4x25----60-80-100-120
one leg seated calf(hammer strength) 3x10-12
front tibia raises 3 sets--stand on chin dip station foot stands place a small band over my shoe(other end is around a dumbell figure out the rest)
No cardio today, had to be somewhere
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