I was out drinking yesterday so I didn’t have much energy today — the deadlifts in particular didn’t go well at all. My form completely fell apart. The other exercises weren’t as technically demanding so I was able to grind through them, but the muscle activation just wasn’t there from the start.
Summary
- Hack Squat
- Leg Curl
- Leg Extension
- Stiff-Leg Deadlift
- Calf Raise (Hack Squat Machine)
- Crunch (Machine)
Hack Squat
PR target 3x5-9 | RIR 2
| set | weight | reps |
|---|---|---|
| 1 | 160 kg | 9 |
| 2 | 160 kg | 7 |
| 3 | 160 kg | 7 |
Leg Curl
target 4x8-12 | RIR 1
| set | weight | reps |
|---|---|---|
| 1 | 97.52 kg | 12 |
| 2 | 97.52 kg | 12 |
| 3 | 97.52 kg | 12 |
| 4 | 97.52 kg | 12 |
Leg Extension
target 2x8-12 | RIR 0
| set | weight | reps |
|---|---|---|
| 1 | 68 kg | 11 |
| 2 | 68 kg | 10 |
Stiff-Leg Deadlift
target 2x8-12 | RIR 2
| set | weight | reps |
|---|---|---|
| 1 | 90 kg | 6 |
| 2 | 90 kg | 5 |
Calf Raise (Hack Squat Machine)
target 4x8-12 | RIR 0
| set | weight | reps |
|---|---|---|
| 1 | 120 kg | 12 |
| 2 | 160 kg | 12 |
| 3 | 180 kg | 12 |
| 4 | 180 kg | 12 |
Crunch (Machine)
target 4x8-12 | RIR 0
| set | weight | reps |
|---|---|---|
| 1 | 38.55 kg | 12 |
| 2 | 38.55 kg | 12 |
| 3 | 38.55 kg | 12 |
| 4 | 38.55 kg | 7 |
Happy lifting!