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2/16/2014 3:12:15 PM - shelby
Leg Training

My weight hit a low of 221 on Friday, that's the lowest I've been since competing last July. Still feeling good though, and having solid workouts. Strength is down a bit from being lighter, but not anything that I'm worried about.

Here's the leg training from yesterday, as designed by John Meadows:

SEATED LEG CURLS ("HAMTRACTOR" MACHINE)
warmups then pyramided up in weight for some hard sets - 15 reps, 12 reps, 10 reps
then a 4th / final set of 8 reps followed by 6 forced reps, then 20 partials out of the stretch position

BARBELL SQUATS w/ CHAINS
took these to about parallel, and had 3 chains on per side (added about 100# at the top)
Used slow controlled negatives on all reps
135 x 10
185 x 10
225 x 6
275 x 6
315 x 12

LEG PRESS
warmups then 3 sets of 20

SMITH LUNGES
3 sets of 8 on each side

STIFF LEG BB DEADS
3 sets of 10




,
Shelby Starnes


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