I know a bit weird, but had to throw in some parts of abs today because the gym is closed tomorrow. Last 2 leg workouts were strictly quads, this one and the next will be concentrating on lower part of quads and hamstrings, working strictly on separation now. I will be alternating these 2 workouts probably the rest of the time till contest time.

Legs
Leg extensions(each set was finished with a 20% static strip for 30 sec., with last set being a drop set also. Going for rep range of 12,10,15
(warmup)...30x12,30x10,50x5
Sets...90x12,100x9,

Free weight hack squats supersetted with sissy squats. (these were hard to do this morning, the power rack was being used and people in line waiting, so I had to use the smith, which limits your range of motion and makes it impossible to really use the weight you need.)
So, without figuring in the smith..
(warmup)...smith resitance x15
Sets...50x12,70x12,70x10/15x15,15

The "teardrop" was burning!! Great pump for improvising.

Leg curls supersetted with static dumbbell lunges(rep range of 12,10,15)
Sets....90x12,100x10,100x10/30x10,35x10,40x10(getting used to weights on both of these, so next time should be better, but still had a great hamstring burn going, lunges are killers)

Weighted kickbacks
Sets....112.5x10,125x10


Calves

Seated calf raises(rep range of 12,15,25)
180x12,180x15,180x24

Standing calf raises(used smith with an aerobic step for height so I could get full lower stretch, rep range here of 12,15,12)
Sets....12x90,15x180,200x12


Obliques

3 sets each side with 110

Breathing hard today!!

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