F7 GST B (Hamstrings/Calves)

Total time: 55:00 good pace. Faster on squats (increased reps to 8/set) and kept good pace through to end. Excellent workout today.

SLS 0 - 14:30

SLS/SE3 8rx5 @ BW for all sets. Great sets. Focusing on exploding out of bottom. 

Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

Jefferson Curls 15:15 - 21:00

95 x 5 x 5

Hamstring Curl 22:00 - 29:30

Warm-up 90 x 15

130 x 8 great set

130 x 8 good tension

130 x 8

115 x 12 

Constant tension, no jerking or pulling. Form perfect in every rep. Bump work sets to 135 

Calf Raises 30:15 - 39:15

145 x 10 per position 

145 x 10 per position 

145 x 10 per position 

Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining. 

This sucks!!! I almost quit 4 times. Keep this weight for a while. Form is everything. 

MN 40:00 - 47:45

MN/PE9: 4x4r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 65#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

SL 48:30 - 55:00

SL/PE10: 3x8r 

Much tougher when I do these last.

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

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