Day 1 – Legs (Monday) F’ed off in the head
Lying leg curls – 3x12, 10, 8, then 4th set do a drop set of 8/10/12: SKIPPED, CANT READ
Wide Box squat w/ chain (cambered or SSB) – work up to a heavy 5… but that set will be a drop set. So still hit a heavy 5, but your first drop is going to need to be a pretty big drop… like 50-90#... and do 6, then drop again and do another 8. (don’t rush taking the weight off. rack the bar, unload some weight, get back under and get set): 515-425-fucking forgot
Bulgarian split squat – 3x12 each, weighted: 50lb – 50 - 70
Leg extension – 3x12, rest pause last set (so do your 12 reps, stop count to 15, do another 6-10 reps, stop count to 15, do another 6x10): 100 – 115 – 130 10-8)
BB Sumo stiff leg – 4x10: sumo (315) – Conv. 315(2) MISSED A SET
Single arm Low row (plate loaded machine) – 3x10 each: 115