There were a couple ones I actually thought I was going to have to puke during this lift. The TuT style of this lift I’m insane.
11/17 - Legs/Calves/Cardio (Bens Mass Gain Routine #2 - week #8)
6 minutes warm up on bike
Seated Leg Curls: warmup sets: 70x20, 110x20 working sets: 190x15, 200x12, 210x10, 110X35 (drop weight o a little lighter than what was started with and do 35 reps, use partials if can’t get 35 full) (as many reps as I can with toes pointed then finish with them curled if needed)
Squat (normal): warmups: 135x15, 185x15, 225x15 … worming sets: 315x15, 315x15, 225x25
Leg Press: warmups: start with 1 plate on each side and keeping adding 1 to each side until warmed up … working sets: 630x16x3 (weight should be one normally done for 12 reps, keep constant tension no locking out, really work lower half of movement and use hands to assist if needed)
1 min fascia stretch on each quad
Hack Squats (normal/high): warmups: 90x20 … working sets: 360x8x3 (pause at bottom of each rep for a second then explode up but not to full lockout then back down, keep constant TUT for all 8 reps)
DB Stiff Legged Deads: 60x12x3 (don’t come all the way up and bend knees slightly at bottom of rep, focus pushing hips back and keeping dbs up against you)
1 min fascia stretch on each quad, repeat twice
Seated Calf Raises: 90x20x5 (lower all the way down, explode up and old contraction for 3 seconds)
Uphill Walk: 25 minutes.