Gym Day
Quads
Leg Press
5 x 12-17 x 18 plates
squat thingamajig
3 x 8 x 12 plates
2 x 6-7 x 14 plates
Leg Extensions
4 x 12-15 x 200-240
Hams
Seated leg curls
4 x 8-12 x 170-185
lying Leg Curls
3 x 8-10 x 110-140
Calf
Calf extensions
4 x 12-14 x 200-225
Calf extension Mach
4 x 15-17 x 220
no ab work, area full of New Years resolutionist trying to get that 6pack in the next 2-3 weeks
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S.F.W's Joker Style
Not Based on D.C.
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