Started out with 1-arm Neck Presses. Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.
Moved onto T-bar Rows for the same protocol.
Then hit Gironda Style Weighted Sissy Squats using the same protocol.
Moved onto DB Leg Curls for 5 sets of 25.
Then hit 1-leg Calf Raises for the same main protocol.
Took only about 30-40 seconds rest between movements and sets.
Here's a picture of the T-bar Rows:
And a link to the T-bar Row video: https://youtu.be/c1ZtJtZqxQ8
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