Wednesday, November 30, 2011

5/3/1: Squat Deload

Hoist Compound Motion Leg Press: 390x15, 390x11+4, 390x10+5.  When it was all said and done my quads and backside were puffed. 

Back Extension: 3 sets of 10

Hoist Roc-It Seated Leg Curls: 115x15x3

Hoist Rotary Calf Machine: 35x15x3.  Not a lot of weight but this machine hits my calves deep.  Almost feels like a donkey calf raise.  Done with a 3-second stretch at the bottom and a 3-second pause at the top.

Steep Decline Situp: sets of 9, 7, 5, 4 reps

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