Monday Oct 9th night

Wonderful training tonight! Felt amazing!!

Started out with 3 strong sets of 20 for Feet Together Squats.

Then hit 3 sets of 12,12 and 10 for Vince Gironda Style Weighted Sissy Squats..

Moved onto 3 sets of 10, 10 and 9 for Leg Extensions with a 3 second Static Contraction at the top of the movement on each rep.

Then hit 3 sets of 8 , 8 and 7 for Leg Curls with a 3 second Static Contraction at the top of the movement on each rep.

Hit 2 sets of 5 per side for 1-leg Negative Only Leg Curls, taking a full 6 second lowering on each rep.

Hit a nice super set of 2 calf movements, moving from the first immediately into the second. They were 2 sets of 18 per side of 1-leg Donkey Calf Raises super setted with 2 sets of 16 per side for 1-leg Calf Raises.

Nailed 5 sets of 10 for Barbell Wrist Curls.

Then hit 3 sets of 30 for Adductor Flies

Finished off the night with Isometric Stretching for the Chinese Splits and some relaxed stretching for the Chinese, Front and Van Damme splits.

Fantastic stuff!!