Thursday January 12, 2012

Morning run. 2 1/2 miles, moderate pace

High Volume Legs Day - Calves and Quads

Calves - Superset Icarian Standing-Calf Machine raises (15) with Icarian Donkey-Calf Machine raises using 3 second rest-pause to reach 30 reps. 2 minute rest between sets. 4 sets total with lots of stretching in between sets.

A1 - 15 reps standing, 220 lbs
A2 - 30 reps donkey, 200 lbs.  10 reps initial then 5 rep rest-pause to 30 reps total. Rest/stretch 2 min, repeat  4 total sets

Bodymasters S-100 Standing Calf Machine
B1 - Standing Calf drop-sets to failure. 220 lbs start, reps - 15, 10, 10, 10, 10, 10, reduce 20 lbs each drop,  rest/stretch 90 seconds, repeat for total of 2 sets

Quads - Barbell back / hack squats, raised heel, tri-set with Cybex Plate Loaded Squat Press and leg extensions.

A1 - Barbell Hack, 165 lbs, 6 reps, 2/1/X/0 tempo, no rest
A2 - Cybex Squat Press, 600 lbs, 10 reps 2/1/X/0, no rest
A3 - Leg Extensions, 120 lbs 10 reps 2/1/X/0
Rest 2 - 3 minutes, repeat for total of 3 sets

B1 - Standing Fulcrum Squat Machine, 180 lbs, 10 reps, 2/1/X/0, rest 2 minutes repeat for total of 3 sets


Final portion of calf routine: 2 drop sets
Bodymasters S-100 Standing Calf Machine

C1 - Standing Calf drop-sets to failure. 240 lbs start, reps - 15, 10, 10, 10, 10, 10, reduce 20 lbs each drop, rest/stretch 90 seconds, repeat for total of 2 sets