27/06/2024 - Training V-log (Lower-body)

My Training - 27/06/2024
4 x day upper / lower split routine
Lower-body Session 2/2
A) Lower-body - Knee Flexion
Extended-ROM, prone leg curls (w/ myo-reps to 15)
Warmup set 1: 8 @ 18kg
Warmup set 2: 4 @ 23kg
Potentiation set: 2 @ 32kg
Work sets: 12 + 3 / 11 + 4 / 10 + 3 + 2 @ 32kg
B) Lower-body - Knee / Hip Extension
Extended-ROM, paused machine squats:
Warmup set 1: 5 @ 18.14kg (unloaded)
Warmup set 2: 3 @ 28.14kg (+5kg p/s)
Warmup set 3: 3 @ 38.14kg (+10kg p/s)
Warmup set 4: 3 @ 48.14kg (+15kg p/s)
Potentiation set: 2 @ 58.14kg (+20kg p/s)
Work sets: 3 x 8 @ 58.14kg (+20kg p/s)
C) Posterior Chain - Hip Extension
45-degree hyper extensions - hamstrings bias:
Warmup set: 1 x 10 @ BW
Work set 1: 10 @ 10kg
Work set 2: 10 @ 15kg
Work set 3: 8 @ 20kg
D) Lower-body - Knee Extension
Assisted, eccentrically-paused sissy squats (w/ myo-reps to 20; no lock-outs)
Set 1: 15 + 5 @ BW
Set 2: 12 + 5 + 3 @ BW
E) Lower-body - Ankle Flexion / Extension
Smith machine calf raises:
Warmup set: 10 @ 11.4kg (empty bar)
Work sets: 15 / 15 / 15 / 13 / 12 @ 21.4kg (+5kg p/s)