Heavy Hamstring/Calves with Lite Quadriceps – January 7, 2014

Heavy hamstring/calves with lite Quadriceps – January 7, 2014

Warmup
• Laying hamstring curls 2×15

Working
• Laying hamstring curls 6×8-12
– Superset: Seated Leg extensions 4×12
• Dumbbell Stiff-legged Deadlifts 5×10
• Leg press (close-foot stance to work outer quad sweep) 5×15-20
– Superset: Calf Extensions (leg press) 5×20 (heavy weight; 6plates each side)
• Calf Extensions (leg press, wider foot stance this time) 5×25; 3 plates each side now
– Superset: Leg Extensions 5×10; slow reps, hard contractions at the top of each rep; push the blood as hard as you can into the muscle to finish it off.

*notes:
– I was going to add single legged h curls, but the machine was out of commission.
– When I train calves, I do high-reps with mild to heavy weight. I aim for 200-300reps minimum in total.