Well, this is my 3rd time around now with this workout. Last leg session I was a bit afraid to do squats, my lower back was very sore, but today it felt fine so I led off with them. Felt good, here goes...

Squats
(warmup)....135x12,135x10,185x4
Sets....225x10,250x10,265x7,270x5

Leg presses(feet low and close)
500x10,590x10,610x5

Leg presses(feet high and wide)
610x10

Extensions supersetted with sissy squats using the smith machine for resistance
Sets...90x10,95x8,100x6/15,15,15

Leg curls supersetted with hamstring kickbacks(but blaster)
Sets...95x12,100x12,105x8/112.5x10,125x10

Superset Abductors wit Adductors
Sets....120x15,130x15/120x15,130x15


Calves

Standing toe raises using the smith machine, on stepper.
Sets....180x20,220x18,220x18

Legs were burning, felt good. Headed for my recovery drink, if I could have run, I would have!

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Comments

• bb1fit 2003/12/12
  Sorry Charlie, didn't see your post. You know, the girlie machines!! Adductors are where you are seated with legs stretched out(this is key in these), and squeeze in. Abductors are where you are seated and legs are close in, and you push out the opposite way. I find at contest training these to be a great finish to a good leg workout. Besides, really helps "dial in" that final definition for your legs, especially from the side shot when doing a side chest or tricep pose.
• [Former member] 2003/12/11
  What are abductors?