16 Oct 14: Legs 4

3 miles bike

0900 Platinum

A Leg curl 90x3x10, (w/pause & squeeze), 90x6/70x6/50x6/30x15 (3s descent on drop set)

B Squat 60x5, 80x5, 100x5, 110x5, 100x5 (slight groin pain)

C BB walking lunge 10sx3x12/side

D DB stiff leg DL 30sx3x12 (CT)

E Calf raise (Hammer MTS) 13x6x10+5 partials

F Seated calf raise 20x3x25