Sat--Gym
Bi's
Drag Curls
10+8+7 x 90 r.p. (+10lbs)
Forearms
Hammer d.b. curls
1 x 14 x 45 r.p.(+5lbs) next time try for more reps same weight
Calves
180 x 12 s.s.
hams
leg curls
15+8+7 x 110 r.p. (+15lbs)
Quads
mach hack squat
450 x 8 (+20lbs)
320 x 20 (+50lbs)
Had a real good leg day, just noticed on the hack squat mach starting wieght empty is 54lbs so really I did 500 x8 and 370 x 20 full r.o.m. but to keep it simple, I will only put plate wieght on journal . I already notice change in strenth and shape in legs and I find it easier to think of it as 4 sets of 5 w/ no rest while doing them
