5-18 Return of Leg Day

So due to a hip injury/issue related to work I’ve had to take the previous 3 weeks off from working legs. A good amount of PT and foam rolling has helped alleviate these issues. There’s still a lot of tightness that I feel limits strength and range of motion but it is getting better.

Whenever I squat I put down a medicine ball and make sure glutes touch. Again key in and concentrate on the contraction of those muscles.

Look at the legend Tom Platz making the Hulk Ferrigno look small!!!

  • Leg extensions 5 sets 12-15 reps rest pause last set (250)
  • Squats 5 sets 4-6 reps (225)
  • Front squat 3 sets 4-6 reps (185)
  • One leg leg extensions 5 sets 12-15 reps rest pause last set (100)
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

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