wait...
danharp
Age --- , BW 81.1
Join Date: 2015-09-08.
Insert Post:
Your are on Thursday 07, Dec 2017
-- Bodyweight: 80.8
LOWER A quads/abs

warm up, leg extensions heavier

VOLUME REPS SETS BEST EFF BEST INT
1850 35 10 85 85
0.1 ~43.8 40 x 5 x 1 EFF 52% INT 47%
↑ all atg
0.1 ~49.3 45 x 5 x 1 EFF 58% INT 53%
0.1 ~54.75 50 x 5 x 1 EFF 64% INT 59%
0.1 ~60.25 55 x 5 x 1 EFF 71% INT 65%
0.2 ~65.7 60 x 5 x 1 EFF 77% INT 71%
0.3 ~61.35 60 x 2 x 5 EFF 72% INT 71%
↑ ATG and paused

ALL ATG, not easy, especially the paused ones (blood pressure)

VOLUME REPS SETS BEST EFF BEST INT
0 120 10 0 0
~0 0 x 12 x 10 EFF --- INT ---


DELETE RENAME Records (PRs) # Hyperextensions
VOLUME REPS SETS BEST EFF BEST INT
960 60 5 24.85 20
2+ ~24.85 20 x 12 x 4 EFF 100% INT 100%
~0 0 x 12 x 1 EFF --- INT ---
↑ dropset


DELETE RENAME Records (PRs) # Single Leg Leg Press
VOLUME REPS SETS BEST EFF BEST INT
8000 100 4 176.9 150
2+ ~99.45 80 x 25 x 4 EFF 56% INT 53%

+double leg dropset
DELETE RENAME Records (PRs) # Calf Raises (Leg Press)
VOLUME REPS SETS BEST EFF BEST INT
4800 60 4 298.4 240
0.9 ~99.45 80 x 15 x 4 EFF 33% INT 33%
↑ single leg


Leg Extensions (heavier)
Leg Curls
- single leg, then dual drops

Reverse Hypers, foam roll
Posts on December 07th