Satruday September 10th

Awesome day today.

This morning was all about Joint Mobility Work and hitting a strong Isometric Power Flex session for the Upper back, Mid back, Lower back, Lats, Biceps, Forearms and hands.

Then the evening was leg time!!!!!!

Started out with 4 sets of 10, 10, 8 and 8 for Weighted Gironda Style Sissy Squats.

Moved onto 2 sets of 8 for Front Squats.

Then hit 1 Stage Set of Front Squats getting 10 reps in the toughest and 8 reps in the easiest parts of the ROM.

Then hi 3 sets of 10, 8 and 8 plus a 10 count Static Hold on the Final Rep for Leg Extensions.

Took minimal rest between sets and moves. This was the Volume work for the Quads.

Then hit an Intensity Tri-set for the Hamstrings. Hitting3 movements, taking them all to failure, with no rest between moves. These were 1 set of 8 for Leg Curls, 1 set of 15 for Stiff-leg Deadlifts and 1 set of 8 for Wide Leg Leg Curls.

Moved onto 1 set of 8 per side for 1-leg Leg Curl Negatives, taking a 6-count Negative for each rep and taking the set to failure.

This was the Intensity work for the Hams.

Nailed 2 sets of 65 and 35 for Seated Calf Raises.

Finished up with 5 sets of 10 per side for 1-leg Calf Raises.

Great stuff!!