5/27 Legs and Biceps

Slowly working legs back into the flow. The hip is getting stronger but work days do take a toll on it. PT and foam rolling are helping. 

Some wisdom from the man who built some of the best legs ever to step on stage!


  • EZ bar curls 4 sets 12-15reps drop set on last (80)
  • Incline DB curls 4 sets 12-15reps rest pause final set (40)
  • Hammer curls 4 sets 12-15reps (55)
  • Rope cable curls 3 sets 12-15reps (80)


  • Hack sled 4 sets 12-15 reps rest pause last set (4plates each side)
  • Leg press 4 sets 12-15 reps (8plates each side)
  • Squats 4 sets 1 rep, work in the 4-6 range for those playing the home game. I did one rep just to continue to get the feel. (325)
  • Leg curl and leg ext superset 4 sets 12-15 reps. Leg Curl (95) Leg Ext (240)
  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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