Leg Training – December 19, 2015 #log

• Seated Leg Extensions 4×10-15
Warmup (hold at the top of the rep for 2-3 seconds)

• Smith Machine Squats (all done with controlled negatives)
-Set 1 135×12 (rest/pause at the bottom for 2-3 seconds)
-Set 2 225×10
-Set 3 275×10
-Set 4 315×9
-Set 5 365×5
-Set 6 225×10

• Hack Squats (machine weight 150lbs) *all reps are full range of motion to the bottom
-Set 1 290×10
-Set 2 330×10
-Set 3 465×10
-Set 4 240×10

• Seated Hamstring Curls 4×10-12
+ Superset: Back Extensions w/25lb plate held at the chest 4×10

• Sissy Squats 4×10-12
+ Superset: Roman Deadlifts (aka Stiff Legged Deadlifts) 4×10