Quads, Hamstrings

And again I had a FOAE day. For now two exercises are included: Deadlifts and Squats. Again I had the instructor guy to help me with form. I feel a bit guilty for having free lessons.

Squat
warmup 20 kg x 20 reps
130 kg x 8 reps (up 10 kg since last time)
120 kg x 8 reps
<START FOAE>

110 kg x 3 reps

80 kg x 6 reps

80 kg x 6 reps
<END FOAE>

Leg Press
... Hm... No leg presses today. I did leg extensions at the end of the session.

Lying Leg Curl

90 kg x 10 reps / 70 kg x 4 reps (drop set, up 5 kg since last time)

90 kg x 6 reps / 70 kg x 4 reps (drop set)

80 kg x 8 reps / 60 kg x 5 reps (drop set)

80 kg x 5 reps / 60 kg x 4 reps (drop set)

Leg Extension

55 kg x 6 reps

40 kg x 8 reps

40 kg x 8 reps