29 Jan 2025 Wed
ABS + LOWER BODY
I’m not easing up on the volume but I’ve reduced the intensity to allow the lower abs and groin to recover faster. I have also not been on the ball with my recovery stack - just allowing the body to heal on its own for the most part.
Abs & Calves @ 4 sets each:
• Cable Palloff Press (lbs) 50x20
• KB Twists 10x12
• Parallel Bar Leg Raises BWx6
• Leg Press Calf Raises 35x40
• Tibialis Toe Raises Machine 20x20
Pre-Exhaustion Work @ 2 rounds:
• Adductors Machine 15x20, 20x15
• Abductors Machine 30x25, 40x25
• KB Swings 14x15
• Seated Leg Curls 25x15, 35x15
• Leg Extensions 15x20, 20x20
Meat & Potatoes:
• Standing Leg Curls 10x15, 15x15, 20x12
• Walking Lunges BWx5x3
• Lying Leg Curls 20x12, 30x12, 40x10 slow reps
• Pendulum Squats BWx6x2, 10 kgs on each side x 10 reps Narrow Stance going Super Deep
Stretches:
• Calves, Quads & Hams
ABS + LOWER BODY
I’m not easing up on the volume but I’ve reduced the intensity to allow the lower abs and groin to recover faster. I have also not been on the ball with my recovery stack - just allowing the body to heal on its own for the most part.
Abs & Calves @ 4 sets each:
• Cable Palloff Press (lbs) 50x20
• KB Twists 10x12
• Parallel Bar Leg Raises BWx6
• Leg Press Calf Raises 35x40
• Tibialis Toe Raises Machine 20x20
Pre-Exhaustion Work @ 2 rounds:
• Adductors Machine 15x20, 20x15
• Abductors Machine 30x25, 40x25
• KB Swings 14x15
• Seated Leg Curls 25x15, 35x15
• Leg Extensions 15x20, 20x20
Meat & Potatoes:
• Standing Leg Curls 10x15, 15x15, 20x12
• Walking Lunges BWx5x3
• Lying Leg Curls 20x12, 30x12, 40x10 slow reps
• Pendulum Squats BWx6x2, 10 kgs on each side x 10 reps Narrow Stance going Super Deep
Stretches:
• Calves, Quads & Hams