Monday August 8th night

Wonderful night of training!! Great to be back to the hard, heavy and intense.

Started out with Weighed Gironda Style Sissy Squats for 4 sets of 10.

Moved onto Front Squats for 2 sets of 10.

Then hit 1 Front Squat Stage set, doing 8 reps in the bottom 2/3's of the range of motion and 8 reps in the top 1/3 of the range of motion.

Moved onto Leg Extensions for 3 sets of 8, using a 10 count Static Contraction Hold on the final rep as well.

That was the Volume based, Hyper-contraction series for the Quads.

Then it was time for the Intensity series for the Hams.

Hit, without stopping between movements. 1 set of 15 for Leg Curls, right into 1 sets of 9 for Stiff-leg Deadlifts and 1 set of 8 for Wide Leg Leg-Curls. Taking all 3 movements to muscular failure.

Then hit 1 sets of Eccentric Accentuated 1-leg Leg Curls. Curling the weight to the top with both legs, then switching to 1-leg and lowering to a 6 count on each rep. Nailed 6 reps that way on each side, taking them to full failure.

From there it was back to standard Volume wok for the Calves.

Hit3 sets of 40, 35 and 25 for Seated Calf Raises.

Finished up with 5 sets of 10, 8, 8, 8 and 8 for 1-leg Calf Raises.

Great training. The intensity Tri-set was done with no rest between movements. The rest of the night was done with minimal rest between sets and movements.

Also, made sure to practice flexing the target muscles between each set.

Great stuff!!