F7 GST B Hamstrings and Calves

Total time 55:15

SLS 0:00- 7:00

SLS/SE2: 4x15s

Static Single Leg Squat

*balance a bit tricky

5r SLS/SE2-iM for each work set

Single Leg Bridge Curl

Jefferson Curls 8:30 - 14:05

90 x 5 x 4

Hamstring Curl 15:45 - 23:30

Warm-up 90 x 12

130 x 8

130 x 8

115 x 10

115 x 12 broken set with a few breaths after 6 before finishing. 

Constant tension, no jerking or pulling. Form perfect in every rep

Calf Raises 25:30- 34:50

145 x 10 per position (ended at 27:15)

145 x 10 per position (ended at 30:40)

145 x 10 per position (ended at 

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. 

SL 37:45 - 46:05

SL/PE6: 5x8r

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

MN 47:50 - 55:15

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

Go to 5 sets next week

1r MN/PE5-iM for each work set

Vertical Pike Walk

Sent from my iPhone