5-21 legs and triceps

Here is a second try this week with legs after a month of letting them heal. Today was mostly again about getting the feel back and focusing form/technique. Started off with a set of Leg press that was 10 sets of 10 reps.

  • Leg press 10 sets 10 reps (9 plates each side) + close grip bench press 5 sets 4-6 reps (235) + rev grip bench press (185)
  • Squats 5 sets 2-3 reps (315) + Triangle bar cable 5 sets 4-6 reps (90)
  • Front squats 3 sets 2-3 reps (225) + 3 sets 12-15 reps cable overhead (90)
  • Leg ext 4 sets 4-6 reps (250) + Leg Curls 4 sets 12-15 reps (90)
  • Cannonball leg ext and leg curls
  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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PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

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