Monday, February 15, 2016
Legs
Squat Machine
90x10
180x10
270x10
360x10
450x10
Glute Ham Raise drop set
10 lbsx10, then bodyweight for 5 more, 3 sets total
Stepups (leaving one leg up)
115x8
125x8
135x8
Hip Thrusts
225x10
315x10
365x10
405x6 (with max effort hold on last set)
Seated Calf Raises - 3x15....90
On the hip thrusts, I could have kept going, but the bar wasn't placed right and it really bothered my old surgery scar, so I just held the peak contraction for as long as possible.
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