After five or six hours it was time to get training! We took the truck over to the gym and got to work.. I had to get a week pass and that took up a little bit of time but nothing crazy, just fifteen minutes or so and then we were on the treadmill again warming up. Only ten minutes this time and then we could really start the work.. I was anxious to train!
We started with Leg Extensions.. Hardly any weight t first; just a couple of the weight stacks. Warmed up with thirty reps, a little more weight, another thirty reps and so on and so on..
After four of five warm up sets we put on the heat.. Almost a full stack for fifteen reps. Squeezing hard through the positive, holding the static for a couple seconds and then controlling the negative; again pausing at the bottom of the negative and milking out the static hold under that tension.
Three big working sets on the leg extensions, taking our time the entire time.
Our second exercise was a Hack Squat; a little different than what I am used to using but I enjoyed it. We started off easy again to get the feel, one plate on each side. This time we were in the six to ten rep range. Two plates, three plates, four and then five.. When we got up the four and five plates on each side it was tough! The routine was the same as before. Pause at the top of the movement, grab the entire quad and then slowly drop down, sinking with your ass and keeping it out of your knees. Pausing at the bottom of the negative, then applying pressure in the quads and rising back to the starting position.
Moved onto Front Squats using a Smith Machine; at this time the feel and burn was getting real! Three working sets, only moving up to two plates on each side. Started with one, then one and a quarter, finishing with the two.. This was amazing for the stretch at the bottom and hitting the teardrop.
The last thing we did for Quads was the Leg Press Machine. Taking a V-Toe grip and sinking as deep as we could into the negative and holding that static for awhile.. Really making everything burn. This was just about two working sets for us, maybe three.. But we went heavy at the end and filed with it.
Time for Hamstrings!
Started with lying leg curls.. Making sure to go so slow.. Again, holding the static t the top of the positive and the bottom of the negative. Moving slowly through the positive and then once at the top. Contracting hard for a few extra partial reps, then stretching back out for a full stretch and then a full positive. Pausing again, squeezing tight for three or four partials, then stretching again. Six working sets to failure and it was time to move on..
The second and last thing we did for Hammies was the seated Leg Curl.. I really only like this for one thing. The static hold and the partial reps in the second half of the positive. I engage the Hamstrings and then just work it right in that sweet spot, squeezing as hard as I can until failure.
The very last thing we did was the standing Calf Raise.. Crushed it. Started with 2 plates and worked up to six on each side.. Pausing at the very top of the movement and holding it for twenty seconds of so. Squeezing and flexing as hard as we could. Spiking and grabbing hard.