Phil9999 training journal

[Phil9999]

Quads Calves and one for hams

Seated calf raise
4 sets

standing calf raise
4 sets

leg press calf raise
4 sets

Leg Press partials
4 sets

Leg Extension
4 sets

Front squats on smith
185-12
225-10
225-10

Regular Squats
315-8
315-8
315-6

standing Hamstring curls
4 sets

leg raise machine
4 sets

crunches on cable
4 sets

hanging leg raise
3 sets

 

[Phil9999]

sorry guys forgot to post i can only remember fri and mondays workout so im just gonna type those

Squats
225-20
315-10
365-8
415-4
drop set
225-12

Leg Extension
3 sets

Leg press supersetted w Sissy Squat
6 plates-10
8 plates on each side for 10
9 plates-10
10 plates-10

Hacksquat
4 sets of 180lb
first time ever doing

2 sets of one legged leg extensions

Stiff Legged Deads
135 185 225 225

Calfs on leg press
4 sets

Standing calf
10 toes out 10 toes straight 10 toes in
4 sets

 

[Phil9999]

Back and Hams

Deadlifts
135-20
225-12
315-10
405-4
495-1 PR*

Chinups
3 sets

Pulldowns
3 sets

one arm rows
4 sets

seated row
3 sets

behind the neck pulldown
3 sets

lying leg curls
5 sets

Standing leg curls
4 sets

abs
4 sets of cable crunches