Mesocycle #9
Week 11 Day 3




Tempo Indication: Eccentric:Pause:Concentric:Fle x (x:x:x:x)
All Rep Tempo's are 2:1:2:2
Rest Times are 90 Seconds




Lying Leg Curl:
140 x 15 (3 Sets)


Squat:
275 x 10 (3 Sets)


Leg Press:
8 Plates/Side x 10 (3 Sets)


Chain Lunges:
50lbs Chains x 20 Steps (4 Sets)


Stiff Leg Deadlifts:
225 x 10 (3 Sets)


Post-Workout:
Chocolate Chip MugCake