Week #1 Day #1 Legs
FORMAT EXERCISE SETS REPS WT REST QUADS EDT -15 SQUATS 12/1 7/10 135 1 MIN HAMS GIANT SET BANDED LEG CURL - 5 CT NEGATIVE 3 6 2 MIN RDL - 5 CT NEGATIVES 3 6 135 NORDIAC LEG CURLS 3 6 BW SS X 3 SISSY SQUATS 3 12-15 BW 2 MIN BANDED LEG EXT 3 30 CALF 2 UP 1 DOWN STANDING CALF RAISE 5 1-4 210//220/230/240/250
EDT - 15 is escalating density - each set is 7 reps, minimal rest (30 seconds) between sets for 15 minutes. i wanted to start out with light weight in order to get my form back. I'll increase 10lbs per week until I can't do at least 60 reps.
Normally, i would take take my 10 rep max and rep for 5 each set for 12 minutes. but since this is the first time i am squatting in 5 months i thought i would go light and add more volume.
the last set i did 10 reps since i had some gas left