F7 GST B Hamstrings/Calves

Weight: 172 (a little wreck less in cals the last few weeks=a little soft in the belly. Tighten that up man! 

Total time: 54:00 good pace. Slower on squats (increased KB weight by 10 pounds) but made up time and ended just 45 seconds slower. Excellent workout today.

SLS 0 - 15:00

SLS/SE3 5rx5 35# kb for all sets. Great sets. Still hitting 5. 

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 16:45 - 22:00

95 x 5 x 5

Hamstring Curl 22:45 - 29:15

Warm-up 90 x 12

130 x 8 great set

130 x 7

130 x 6 felt heavy today. Was doing easy sets of 8 last time. 

115 x 12 

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

Calf Raises 30:00 - 40:00

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 41:30 - 49:00

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 49:30 - 54:00

SL/PE10: 4x8r 

First two sets of eight reps, last two sets at 6 reps. 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#

Sent from my iPhone

Sent from my iPhone