Sat--Gym

Bi's
Drag Curls
12+9+7 x 145 R.P.(+2reps+5lbs)

Forearms
Reverse B.B. Curls
15,15, x 100 S.S.(+2reps)

Calves
seated calf mach
12 x 190 D.C.ed (+1rep+5lbs)

Hams
lying leg curls
13,12,8 x 125 S.S.(+1rep)

Quads
Hack Squat
12,12,10 x 360

Added leg extentions
12,14,13,15, x 190

Abs


Would have had a better leg work out if I didnt have a knot in my left quad. Just super tight, can't even do a good stretch. So I jumped on a squat free form type thing? and did 15,15,10 x 450 to try to make up for hack squats. Also lowered the wieght on leg extentions by about 70-90lbs and just really went for feel and control. added a bit more extra stuff, but to lazy to put in log

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S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
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