Damien patrick legs 102

nach kels0007

Einstellungen

lbskgs

Zusammenfassung

March 28th, 2017
70 h
42 sets, 450 reps
15560 lbs

1. Squats (1) - drop set 6th set 6 slow 6 regular

Set 1: 10 x 135 lbs
Set 2: 10 x 135 lbs
Set 3: 10 x 135 lbs
Set 4: 10 x 135 lbs
Set 5: 10 x 135 lbs
Set 6: 12 x 135 lbs

Total: 8370 lbs

2. Single calf raises - 5 weighted 5 no weight (1)

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 25 lbs
Set 5: 10 x 25 lbs

Total: 1250 lbs

3. Dumbbell walking lunges (2)

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs

Total: 800 lbs

4. Dumbbell step ups - each leg (2)

Set 1: 10 x 20 lbs
Set 2: 10 x 0 lbs
Set 3: 10 x 0 lbs
Set 4: 10 x 0 lbs

Total: 200 lbs

5. Smith machine calf raises - full flexion (2)

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 10 x 0 lbs
Set 4: 10 x 0 lbs

Total: 0 lbs

6. Romanian deadlifts

Set 1: 12 x 95 lbs
Set 2: 10 x 0 lbs
Set 3: 12 x 0 lbs
Set 4: 12 x 0 lbs

Total: 1140 lbs

7. Dummbell - calf raise no lockout goblet squat

Set 1: 12 x 20 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 12 x 30 lbs

Total: 1320 lbs

8. Leg extension 6 regular 6 slow (3)

Set 1: 12 x 6 lbs
Set 2: 12 x 6 lbs
Set 3: 12 x 6 lbs
Set 4: 12 x 7 lbs

Total: 300 lbs

9. Dumb bell stiff leg deads (3)

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs
Set 4: 10 x 50 lbs

Total: 2000 lbs

10. Leg curls 6 regular 6 slow

Set 1: 12 x 7 lbs
Set 2: 12 x 8 lbs
Set 3: 12 x 0 lbs

Total: 180 lbs

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