Todays workout was for separation/split between the hams and lower leg(teardrop), and hamstrings. Critical in competition.

Leg extensions(hold static contraction 30 seconds on last rep of each set..goal rep range 12,10,15)
(warmup)...50x12,50x10,70x8
Sets...95x12,105x10,

Superset Free weight hack squats with sissy squats using the smith machine for resistance with weight.
Sets...135x10,135x12,155x12/15,20x15,20x15,40x15

Leg curls supersetted with weighted kickbacks..rep range of 12,10,15
Sets....95x12,105x10,/125x10.137.5x10,150x10

Abductors supersetted with Adductors
Sets...130x15,130x15/130x15,130x15


Calves

Seated calf raises
Sets....180x12,180x15,

Standing calf raises with smith machine on raised platform
Sets....180x20,230x15,250x15

Even added some obliques, 2 sets of 110x15

Felt great today, kind of weird, didn't feel like it this morning, but once I got in there, I was hitting it well with good intensity, really "feeling" the muscle working.

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