F7 GST B Hamstrings and Calves

Total time: 52:00 good pace. Slower on squats but made up time and over a min faster. 

SLS 0 - 13:30

SLS/SE3 5rx5 first set holding 20# kb 

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 14:30 - 20:00

95 x 5 x 5

Hamstring Curl 20:30 - 27:15

Warm-up 90 x 12

130 x 8 great set

130 x 8

130 x 8 felt strong 

115 x 12 

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

Calf Raises 28:15 - 37:30

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. 

SL 41:00 - 45:00

SL/PE10: 4x8r

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#

MN 46:15 - 52:00

MN/PE9: 3x3r

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. 

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