Mesocycle #7
Week 5 Day 5
Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds
Barbell Squats –
345 x 3 (3 Sets)
DB Stiff Leg Deadlifts
130’s x 8 (3 Sets)
Leg presses (Close Stance)
6 Plates/Side x 6 (3 Sets)
Lying leg curls
155 x 8 (2 Sets)
Smith Standing calf-raises
225 x 5 (2 Sets)
Calf-raises in the Leg press machine
4 Plates/Side x 10 (2 Sets)
Post-Workout:
Pineapple Shrimp Fried Rice
[img]https://i.imgur.com/y4FZ3bv.jpg[/img]