Saturday August 20th

Great day today.

This morning was all about Joint Mobility work.

Also hit a strong Isometric Power Flex Session for the Traps, Upper Back, Mid Back, Low Back, Biceps, Forearms, Hands and Fingers.

Then it was onto the evening.

Tonight was awesome.

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

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

Then hit 2 sets of 9 and 8 per side with a 10-count Static Hold on the last rep on each side for 1-leg Leg Curls.

Moved onto 1 Stage Set of 10 reps in the top 1/3 of the ROM and 8 reps in the bottom 2/3's of the ROM for Leg Curls.

Rested about 30 seconds between sets and movements. This was the Volume work for the Hamstrings.

From there it was onto 1 round for the Quads taking 3 moves with no rest in between them and taking each one to failure. This was 1 set of 18 for Leg Extensions, 1 set of 15 for DVR Sissy Squats and 1 set of 12 per side for 1-leg Leg Extensions.

Then hit 1 set of 13 per side for 1-leg Negative Leg Extensions using a 6-count Negative on each rep and going to failure.

This was the Intensity work for the Quads.

From there it was onto a 3 round tri-set for the calves. Taking no rest between movements and only about 30 seconds between rounds it was 3 sets of 50 for Seated Calf Raises, 3 sets of6, 6 and 8 per side for 1-leg Standing Calf Raises and 3 sets of 12, 12 and 15 per side for 1-leg Donkey Calf Raises.

This was the Volume work for the Calves.

Great training!