Calves and Quads - Monday, 16 Jan 2012

High Volume leg day
Calves
Standing Calf raises super-setted with Donkey Calf raises
A1 4 sets, 12 - 15 reps, 200 lbs, tempo 3/1/X/1, no rest move to Donkey Calf machine
Donkey Calf raises
A2 4 sets, 15 reps, rest pause 3 seconds then 5 rep increments to a total of 30 - 40 reps
rest 90 seconds

Standing Calf machine drop sets
B1 Drop set, 10, 10, 10, 10, 10, 10, 10 reps, starting at 240 lbs, dropping 20 lbs each set of 10. No rest between each drop set of 10.
Rest 2 minutes and repeat for total of 2 extended drop sets


Quads
Tri-set superset, no rest between each exercise in tri-set
A1 Barbell Back / Hack squats, heel raised about 2 inches - 6 reps, 165 lbs, tempo 3/0/1/0, no rest
A2 Plate Loaded Squat Press - 10 reps, 700 lbs, tempo 3/1/X/0, no rest
A3 Leg Extensions - 10 reps, 120 lbs, tempo 1/1/3 rest 2 - 3 minutes and repeat for total of 3 tri-sets
Drop 10 lbs on Barbell Hacks, and drop to 600 lbs on Squat press then repeat exercise in the same manner as indicated above for 2 more tri-sets
Total number of tri-sets is 5

Upright squat machine
3 sets, 6 reps, 180 lbs, tempo 2/0/1/0

Standing Calf raise finisher, drop sets again
B1 Drop set, 10, 10, 10, 10, 10, 10, 10 reps starting at 240 lbs, dropping 20 lbs each set of 10. No rest between each drop set of 10.

Rest 2 minutes and repeat for total of 2 extended drop sets