It is funny being back on a more traditional DC training routine. When I am in the gym I do not feel like I am putting in as much work, but within an hour or so post gym I am completely wrecked. I am sitting here thinking, I do not remember working my muscle that hard, but damn.
Hack squat (5) feeder warm up sets, 690 lbs x 13
Standing hamstring curl 3x10, 58 lbs x 10/10/10 (15 breath rest pause between working sets. The reason I was able to get 10 reps on each subsequent working set is due to changing my body angle. The first set I am pretty much straight up and down, the second set I am leaning forward a bit and the third set I am leaning forward farther. I could have done some more reps, but still nursing the tear a bit.)
SLDL stretch 60 seconds
Leg extensions 250 lbs for a muscle round
Quad stretch 60 seconds
Bench dips (4) feeder warm up sets, 180 lbs x 20/8/8 (15 breath rest pause between working sets. These were way too easy, but it is difficult to load plates on your legs by yourself, so the reps are extremely slow. I usually stop at 4 plates when by myself, 6 plates when I have a spotter and 8 plates if I have two spotters.)
Band tricep stretch 60 seconds
Seated dumbbell curls (3) feeder warm up sets, 55 lbs x 10/6/5 (15 breath rest pause between working sets. The pump killed me. I may have to move biceps in front of triceps next time.)
Band bicep stretch 60 seconds
Seated calf extensions 250 lbs x 25/25/25 (30 second stretch after each set. The machine only goes to 250, so I am stuck here.)
Adductor (2) feeder sets, 225 lbs x 11 + 4 partials
Abductor (2) feeder sets, 225 lbs x 10 + 5 partials (This is down from last time, but I was pretty worn out by the time I got here.)