[COLOR=#000000][FONT=Georgia]Mesocycle #2
Week 3 Day 3
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:1:2
Hack Squats;
2 Plates/Side x 6 (4 Sets)
Stiff legged deads:
225 x 8 (4 Sets)
Leg press:
4 Plates/Side x 20
5 Plates/Side x 15
6 Plates/Side x 12
6 Plates/Side x 10
Leg Extensions:
40 Each Leg x 15 (4 Sets)
Lying leg curls:
110 x 8 (4 Sets)
Machine Glute kickbacks;
30 x 8 (4 Sets)
Seated calf machine:
2 Plates x 8 (4 Sets)
Toe raises off machine leg press:
4 Plates x 20 (4 Sets)
Post-Workout
Chocolate PB Loaves
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