Friday August 12th night

Amazing and awesome night of training tonight!!

Started out with 3 sets of 10, 10 and 8 for Stiff-Leg Deadlifts.

Moved onto 2 sets of 10 and 8 for Leg Curls.

Then hit 2 sets of 10 and 8, with a 10 second Static Contraction on the final rep per side for 1-leg Leg Curls.

Then hit 1 set of 8 for the top 1/3 of the ROM and 8 reps for the bottom 2/3's of the ROM for a Stage Set of Leg Curls.

That was the Volume training for the Hamstrings, rested about 30-40 seconds between sets and movements.

Then moved onto 1 tri-set with no rest between movements of 1 sets of 20 for Leg Extensions, 1 set of 20 for Sissy Squats, and 1 set of9 per side for 1-Leg Leg Extensions, taking everything to failure.

Then hit 1 set of 12 per side for 1-leg Negative Leg Extensions with a 6-count negative.

That was the Intensity work for the Quads.

From there it was onto 3 super sets, taking no rest between movements and minimal rest between rounds of 3 sets of 45, 40 and 40 reps for Seated Calf Raises, 3 sets of 6 per side for 1-leg Calf Raises and 3 sets of 12 per side for 1-leg Donkey Calf Raises.

Great training!!