Today was the first actual workout of Phase One training at Muscleworx Fitness in Carolina Beach. It called for an AM / PM split working legs. I have been having back spasms when squatting so lightened the load a bit today and really focused on form. This workout is no joke and the sets and reps don't leave room for ego...
Quads (AM)
Leg extensions 3 x 12 (100 lbs)
Squats 225 x 10, 245 x 10, 265 x 10
Leg presses 3 x 10 (515 lbs)
Leg extensions 7 x 10 (60 lbs)
Hams (PM)
Seated Leg curls 3 x 12 (100 lbs)
Stiff Legged Deadlifts 7 x 10 (155 lbs)
Standing Calf raises 3 x 12 (300 lbs)
Seated Calf Raises 3 x 12 (315 lbs)
Calf raises on leg press machine 7 x 10 (515 lbs)
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