Good Morning Guys , in a Fresh and Awesome mood to Put my day 7 Workout - Under Under and Under the Bar - i hope many of them Got , what i mean to say , Yeah its a Legs Day . i was very confident and really energetic today and felt , that i can sit down today with Bar on my back - A good Mobility Drill and Nice stretch , a bit of Static stretching for my Hamstrings and calfs too - Hey Guys always Stretch Calf , there is a lot of mobility issue related to Squats , if your Calf muscle is not mobile , its definitely going to affect the whole posterior Chain , Here We Go Squats - Started with a Warm Up Set - 60 Kg for 20 Reps , moved to straight - 90 kg -for 12 Reps , 110 kg for 8 to 9 reps , 130 for 7 reps and last sets for 140 Kg with 4 and 3 reps . ( never believed that can reach 140 today , but as i said feeling was good , Leg Press - Single leg 225 Kg - 12 , 235 - 10 , 245 - 8 reps . Over Head Walking Lunges - 30 Kg ( consistent- ) 14 walks , 12 walks and 12 walks , leg Curls - 60 , 70 and 80 and 80 Kg for 12 , 10 , 7 and 6 reps . Last Leg Extensions - 100 Kg - 10 reps each ( Easy for extensions , i could had pulled easily for 15 reps , but as i said , intermedius contraction and whole quad squeezing is more important ) . Guys You Must be thinking i focused very less on Hamstrings , The Reason is i work 2 Times with my Lower Body and its divided in 2 Ways , its a HIP DOMINANT Once and KNEE DOMINANT next time , it can move to mix , focused muscles , specialization , but only i gain a reasonable strength and muscle mass , thats the time i can understand the stronger and weaker muscles ,- Looking for Cardio and functional movements in next . Have a Awesome time Under The Bar - God Bless You All .
Posted on: Fri, 22 Aug 2014 01:23:05 +0000
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