sergeant, 15 days ago Dutch

I was planning on a Leg Day, but I had to adjust due to a spontanious injury.

Back Squat:

1. 20kg x 15 reps
2. 20kg x 15 reps
3. 40kg x 10 reps
4. 60kg x 6 reps (f**k! Hurt my back :weary: )

Stretching and massaging with a hard foam roller.
Continue workout and adjust.

One Leg Press L/r:

1. 50kg x 15 reps
2. 50kg x 15 reps
3. 75kg x 15 reps
4. 100kg x 10 reps
5. 125kg x 10 reps
6. 150kg x 10 reps

Regular Leg Press:

1. 150kg x 20 reps
2. 200kg x 20 reps
3. 250kg x 15 reps
4. 300kg x 12 reps

Leg Extension:

1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 95kg x 10 reps
5. 115kg x 8 reps

Seated Calf Extension:

1. 25kg x 30 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 55kg x 15 reps

LF Toe Presses (Leg Press):

1. 55kg x 20 reps
2. 65kg x 15 reps
3. 75kg x 15 reps
4. 85kg x 15 reps

And again:
Stretching and massaging with a hard foam roller.

Cable Crunches combined with vacuum pose:

1. 40kg x 30 reps
   2..40kg x 30 reps
2. 42,5kg x 20 reps
3. 42,5kg x 20 reps
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