High Intensity Leg Training – November 27, 2015 #log #intensity

• Seated Leg Extensions
-Set 1 Warmup (hold at the top of the rep for 2-3 seconds)
-Sets 2-4 Standard Sets (heavier) x 10-12 reps
-Set 5 Lower weight x 12 (hold at the top of the rep for 3-4 seconds this time)

• Squats
-Set 1 135×12 (rest/pause at the bottom for 2-3 seconds)
-Set 2 135×12 (pump it out)
-Set 3 225×12 (rest/pause at the bottom for 2-3 seconds)
-Set 4 225×10 (pump it out)
-Set 5 275×10
-Set 6 315×9
-Set 7 345×5
-Set 8 365×5
-Set 9 225×10

• Hack Squats (machine weight 150lbs) *all reps are full range of motion to the bottom
-Set 1 240×10
-Set 2 330×10
-Set 3 380×10
-Set 4 465×8
-Set 5 515×10
+Superset: 3 sets Seated Calf Raises x 15, 2 sets of Standing Calf Machine Raises x 15

• Leg Press (standard foot-placement for overall leg development)
-Set 1 12 plates x 15
-Set 2 14 plates x 15
-Set 3 16 plates x 12
-Set 4 18 plates x 10
-Set 5 20 plates x 12
-Set 6 10 plates x 20

• Laying Hamstring Curls 4 x 12 (slow negatives, hard contraction at the top)
+Superset: Back/Hamstring Extensions 4 x 10

INTRA-NUTRITION
• 2 Scoops of INTRA-MVPump (beta testing product I blended together) View here
• 5g Glutamine
• 10g 2:1:1 BCAAS
• 40oz water