Mesocycle #9
Week 2 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




Lying Leg Curl:
170 x 10 --> 140 x 10 ---> 100 x 10 + 20 Seconds Iso-Tension


V-Squat: (3:1:1:1)
130 x 8
170 x 8
200 x 8
220 x 8
280 x 8




Leg Extension (1:3:1:1)
30 Each Leg x 10
40 Each Leg x 10
50 Each Leg x 10
60 Each Legs x 10 --> 50 x 10 --> 40 x 10 + 20 Partials


DB Stiff Leg Deadlifts:
120's x 10 (4 Sets)




Post-Workout:
Peanut Butter Cereal Milk Cinnamon French Toast Pancakes: