Gym Day
Quads
Hack Squat
180 x 14
270 x 12
320 x 12
360 x 10
Squat thingamajig machine
270 x 15
360 x 12
450 x 10
520 x 8
Leg Extensions
190 x15,15,18
195 x17,16
Hams
lying leg curls
115 x 9,8,10
Seated leg curls
160 x 9
150 x11,11,11
Calfs
Calf extensions (plate loaded)
215 x 12,13,13,14
Calf extension machine
240 x 18,20
280 x 17,18
Ab Stuff
Threadmill 35 min.
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S.F.W's Joker Style
Not Based on D.C.
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