Mesocycle #8 Week 7 Day 3 Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x) All Rep Tempo's are 2:1:2:2 Rest Times are 90 Seconds Hack Squat: 2 Plates/Side x 10 2 Plates + 25/Side x 8 3 Plates / Side x 6 → 2 Plates x 10 Reverse V squat machine: 210 x 8 (4 Sets) Barbell Squat: 135 x 20 185 x 15 225 x 12 (2 Sets) A1: Leg Extensions: A2: Lying leg curls: 4 Rounds of 12-15 Reps B1: Seated calf machine: (3:1:2:1) 2 Plates + 25 x 8 (4 Sets) B2: Standing Calf Raise: BW X 25 (4 Sets) Post-Workout: Protein Cheesecake
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