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Englishexpand_more

Leg W/Out Day 10 M light

by frankmartin99

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Summary

  • event_availableMarch 3rd, 2019
  • schedule1 h
  • equalizer64 sets,  843 reps
  • fitness_center38911.59 lbs

1. LL 10-12 (Superset 1) squat

  • Set 1: 13 x 0 lbs
  • Set 2: 14 x 0 lbs
  • Set 3: 17 x 0 lbs
  • Set 4: 15 x 0 lbs
  • Set 5: 15 x 0 lbs
  • Set 6: 11 x 22.05 lbs
  • Set 7: 12 x 22.05 lbs
  • Set 8: 9 x 22.05 lbs
  • Set 9: 8 x 22.05 lbs
  • Set 10: 8 x 22.05 lbs

Total: 1058.22 lbs

2. LL 10-12 (Superset 1) chair squat (reduce the weight from previous exercise)

  • Set 1: 15 x 22.05 lbs
  • Set 2: 15 x 22.05 lbs
  • Set 3: 15 x 22.05 lbs
  • Set 4: 17 x 22.05 lbs
  • Set 5: 15 x 22.05 lbs

Total: 1697.56 lbs

3. LL 10-12 (Superset 1) Seated Leg Press

  • Set 1: 13 x 121.25 lbs
  • Set 2: 14 x 121.25 lbs
  • Set 3: 14 x 121.25 lbs
  • Set 4: 15 x 0 lbs
  • Set 5: 16 x 121.25 lbs

Total: 6911.49 lbs

4. LL 10-12 (Giant Set 1) Deadlift

  • Set 1: 7 x 55.12 lbs
  • Set 2: 9 x 55.12 lbs
  • Set 3: 9 x 55.12 lbs
  • Set 4: 9 x 55.12 lbs
  • Set 5: 9 x 55.12 lbs
  • Set 6: 8 x 55.12 lbs

Total: 2810.89 lbs

5. LL 10-12 (Giant Set 1) Barbell hack squat

  • Set 1: 8 x 55.12 lbs
  • Set 2: 11 x 55.12 lbs
  • Set 3: 9 x 55.12 lbs
  • Set 4: 10 x 55.12 lbs
  • Set 5: 10 x 55.12 lbs

Total: 2645.55 lbs

6. LL 4-6 (Giant Set 1) Leg Curl

  • Set 1: 10 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 11 x 44.09 lbs
  • Set 5: 12 x 44.09 lbs

Total: 2513.27 lbs

7. LL 45-60 Smith machine calf raise (3 positions change every 15 to 20 reps)

  • Set 1: 20 x 44.09 lbs
  • Set 2: 20 x 44.09 lbs
  • Set 3: 20 x 44.09 lbs
  • Set 4: 23 x 44.09 lbs
  • Set 5: 22 x 44.09 lbs
  • Set 6: 20 x 44.09 lbs
  • Set 7: 21 x 44.09 lbs
  • Set 8: 21 x 44.09 lbs
  • Set 9: 22 x 44.09 lbs

Total: 8333.47 lbs

8. LL 5 each side (Superset 2) lunge squat

  • Set 1: 13 x 22.05 lbs
  • Set 2: 12 x 22.05 lbs
  • Set 3: 12 x 22.05 lbs
  • Set 4: 13 x 22.05 lbs
  • Set 5: 12 x 22.05 lbs
  • Set 6: 12 x 22.05 lbs

Total: 1631.42 lbs

9. LL 10-12 (Superset 3) Smith machine leg press

  • Set 1: 16 x 88.18 lbs
  • Set 2: 16 x 88.18 lbs
  • Set 3: 16 x 88.18 lbs
  • Set 4: 8 x 88.18 lbs
  • Set 5: 12 x 88.18 lbs
  • Set 6: 16 x 88.18 lbs

Total: 7407.53 lbs

10. 15 (3 Sets) Leg Extensions

  • Set 1: 11 x 44.09 lbs
  • Set 2: 9 x 44.09 lbs
  • Set 3: 10 x 55.12 lbs
  • Set 4: 10 x 55.12 lbs
  • Set 5: 9 x 66.14 lbs
  • Set 6: 10 x 66.14 lbs
  • Set 7: 10 x 66.14 lbs

Total: 3902.18 lbs