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Old 09-01-2010, 09:07 AM   #32
Francisco
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I Hit Legs POWER Last night and my injured quad was ready so i pushed as hard as i could however i didnt do any lunges just to be safe. I replaced lunges for BB step ups and they worked just fine.

ROMANIAN DEADS
135 X 20
185 X 15
225 X 10
275 X 5
295 X 5
315 X 5
350 X 5
375 X 5
395 X 5 I was tempted to hit 405 but i decided to stop there.! I have to be very careful right now and pay attention to any little pain or sign about how i am feeling. Being so depleted and trying to pull 2.3 times my own bodyweight didnt feel really smart specially because it will only take one second to lose my form and get injured.

LEG PRESSES
5 pl/side x 10
6 pl/side x 10
7 pl/side x 10
8 pl/side x 10
9 pl/side x 10
10 pl/side x 10

BB STEP UPS
135 x 20
185 x 20
205 x 20
225 x 20

GLUTE HAM RAISES
BW x 8
BW x 8

SEATED LEG CURLS
3 sets x 15 reps

LYING LEG CURLS
3 Sets x 15

ADDUCTOR MACHINE
3 sets x 20 reps

CARDIO: 30 min am / 30 Min Pm
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